Part 1 3 Sets 5 Reps Push Press @ 75-85% *Rest 2-3 Mins Between Sets Part 2 4 Rounds 1:00 DB Bent Over Rows 1:00 Bike Cals/Row/Ski 1:00 DB Bench Press 1:00 Bike Cals/Row/Ski

4 x AMRAP 4 20 Deadlifts/Hip Thrusts 32 Cal Row/Bike/Ski 20 Box Jumps/Broad Jumps *Rest 4 Mins Between Rounds *Pick Up Where You Left Off

Part 1 3 Sets 5 Reps Front Squat @ 75-85% *Rest 2-3 Mins Between Sets Part 2 5 x AMRAP 1:30 20 Wallballs/Front Squats/Push Press Max Bike/Burpees/Ski in Remaining Time Rest 0:30 Between Rounds

AMRAP 5 20 Single DB Hang Snatches 60 Alt V-Ups/Sit Ups/Dead Bugs 15 Single Skips/Double Unders/Toe Taps Bike in Remaining Time AMRAP 5 20 Single DB Hang Snatches 50 Hand Release Push-ups/Elevated Push Ups 30 Skips/Double Unders/Toe Taps Bike in Remaining Time AMRAP 5 20 Single DB Hang Snatches 40 Alt V-Ups/Sit Ups/Dead Bugs 45 Skips/Double Unders/Toe Taps Bike in Remaining Time AMRAP 5 20 Single DB Hang Snatches 30 Hand Release Push-ups/Elevated 60 Skips/Double Unders/Toe Ta

Part 1 3 Sets 4 Banded Broad Jumps *Rest 1:00 Between Sets Part 2 3 Sets 5 Reps Power Clean @ 75-85% Rest 2-3 Mins Between Sets Part 3 For Time 30 Power Cleans/Med Ball/Hip Thrusts 7 Laps Farmer’s Carry 1000M Row/Bike/Ski Time Cap: 15 mins

[TEAMS OF 2] 20 Rounds 4 Thrusters 6 Knee Raises/Other Core/Toes to Bar 8 Burpees * Switch After Full Rounds *10 Rounds Each Partner

Part 1 On the Minute x 6: Min 1:  5 Plyo Push-ups to Plates Min 2:  5 Squat Jumps Part 2 3 Sets 5 Reps Bench Press @ 75-85% Rest 2-3 Mins Between Sets Part 3 AMRAP 12 5 Strict Pull-ups/Inverted Row/BOR 10 Hand-Release Push-ups 225M Row/180M Ski

On the 3:00 x 10 Sets Set 1:  30 Box Jumps/15 Burpee Box Jumps Set 2:  40 Single DB Push Press Set 3:  500M Row/Ski/2 Min Shuttle Runs Set 4:  7 Laps Farmers Carry Set 5:  1000M Bike

Part 1 3 Sets 5 Reps Back Squat @ 75-85% Rest 2-3 Mins Between Sets Part 2 For Time 25 Knee Raises/Sit Ups/Other Core 500M Row/Bike 5 Lengths DB Front Rack Lunge 500M Row/Bike 25 Knee Raises/Sit Ups/Other Core

Part 1 30 Box Pike Walk Outs/ Inchworm 15 (per side) DB Turkish Get Up 3 Mins L-Sit or L-Hang *Break Up how you choose Part 2 1-3 Sets 1 Length Sled Push [Heavy] 3 Lengths Sled Pull [Moderate] 4 Lengths Sled Push [Light] 3 Lengths Sled Pull [Moderate] 1 Length Sled Push [Heavy] Rest 2-3 Mins Between Sets

Part 1 3 Sets 5 Reps Deadlift @ 75-85% Rest 2-3 Mins Between Sets Part 2 5 Rounds 9 Hang Power Cleans/DB/Med Ball 12 Deadlifts/Hip Thrusts 15 DB Floor Press

[TEAMS OF 3] AMRAP 30 15 Cal Row/Bike/Ski 12 AbMat Sit-ups/Other Core 6 Front Squats/Goblet/Body Weight