Part 1 Build to a Heavy 1-Rep Push Press *Rest as Needed Part 2 On the 5:00 x 3 Rounds Max Unbroken Alt DB Bent Over Rows* Max Unbroken DB Bench Press/ Push Ups *One DB Held Against Chest

On the 2:00 x 5 Sets 7 Burpees/14 Air Squats/14 Mountain climbers + 200M Run/250 Row/550 Bike - Rest 3:00 - On the 2:00 x 4 Sets 7 Burpees/14 Air Squats/14 Mountain climbers + 200M Run/250 Row/550 Bike - Rest 3:00 - On the 2:00 x 3 Sets 7 Burpees/14 Air Squats/14 Mountain climbers + 200M Run/250 Row/550 Bike

Part 1 Build to a Heavy 1-Rep Power Clean/Deadlift *Rest as Needed Part 2 2 Rounds 400M Run/500 Row/1100 Bike/400 Ski 25 Hang Power Cleans/Med Ball/Deadlift/KBS 20 Box Jumps/Step Ups/40 Squat Jumps Time Cap: 13 mins

For Time 80 Knee Raises/Sit Ups/Core 1600M Run/2000M Row/4400 Bike/ 1600 Ski 250 Skips Partition However You’d Like Directly Into... 400M Farmers Carry Time Cap: 28 mins

Part 1 3 Attempts Max Distance Broad Jump *Rest 2-3 Mins Between Attempts (Full Recovery) Part 2 2 Rounds 800M Run/1000 Row/2200 Bike/800 Ski 16 Push Press/DB/Strict Press Time Cap: 12 mins

[TEAMS OF 2] AMRAP30 Partner 1 Meter Row/Bike/Ski Partner 2 12 Devil Press/Alt DB Snatch/KBS 12 DB Box Step-ups/Reverse Lunges *Switch When Partner 2 Finishes

Part 1 3 Sets 3 Power Cleans (Singles) *Aim for ~83-93%+ of 1RM - Rest 20 Secs - 2 Depth Drop to Broad Jumps *Rest 2-3 Mins Between Sets Part 2 For Time Buy-In: 200M Plate Hug Carry 3 Rounds 8 Single DB Hang Clean & Jerk (R)/DB Snatch/KBS 8 Single DB Hang Clean & Jerk (L)/DB Snatch/KBS 12 DB Deadlifts/Good Mornings/KB Sumo 12 Cal Row/8 Bike/10 Ski Cash-Out: 200M DB Farmer’s Carry Time Cap: 15 mins

On The 3:00 x 4 Sets 15 Jumping/Reverse Lunges + 400M Run/500M Row - Rest 3:00 - On The 3:00 x 3 Sets 30 Skips/Plate Hops + 400M Run/500M Row/1100M Bike - Rest 3:00 - On The 3:00 x 2 Sets 10 Wallballs/Thrusters + 400M Run/500M Row/ 400M Ski

Part 1 3 Sets 3 Push Press *Aim for ~83-93%+ of 1RM - Rest 20 Secs - 3 Plyo Push-ups *Rest 2-3 Mins Between Sets Part 2 AMRAP 15 200M Run/250 Row/550Bike/200 Ski 12 DB Bench Press/Hand Release Push Ups 9 Box Jumps/Step Ups/18 Reverse Lunges

For Time 800M Run/1000M Row/2200 Bike/800 Ski 40 DB Snatches/KBS 40 Burpees/Push Ups/Box Jumps 600M Run/750 Row/1650 Bike/600 Ski 30 DB Snatches/KBS 30 Burpees/Push Ups/Box Jumps 400M Run/500 Row/1100 Bike/400 Ski 20 DB Snatches/KBS 20 Burpees/Push Ups/Box Jumps 200M Run/250 Row/550 Bike/200 Ski 10 DB Snatches/KBS 10 Burpees/Push Ups/Box Jumps Time Cap: 30 mins

Part 1 3 Sets 3 Back Squats *Aim for ~83-93%+ of 1RM - Rest 20 Secs - 3 Vertical Jumps *Rest 2-3 Mins Between Sets Part 2 For Time 10 Thrusters/Goblet Squat/Push Press 400M Run/500 Row/1100 Bike/400 Ski 8 Thrusters/Goblet Squat/Push Press 200M Run/250Row/550 Bike/200 Ski 6 Thrusters/Goblet Squat/Push Press 300M Run/375 Row/825 Bike/300 Ski 4 Thrusters/Goblet Squat/Push Press 200M Run/250Row/550 Bike/200 Ski 2 Thrusters/Goblet Squat/Push Press 100M Run/125 Row/275 Bike/100 Ski

[TEAMS OF 2] 8 Rounds Each 200M Run/250 Row/550 Bike/200 Ski 5 Strict Pull-ups/Inverted Row/BB BOR 10 Push-ups/Floor Press 16 Alt V-ups/Hollow Rocks/Sit Ups/Other Switch After Full Rounds Time Cap: 30 mins