Part 1 - Back Squat 15 minutes to Build to Heavy 3 Reps Part 2 5 Rounds For Time 10 Burpees 10 Goblet Squat/ Double DB Front Squat 10 Box...

3 x AMRAP 4: 500m Row 50 Double Unders/75 Singles Max DB Snatches Rest 4 Mins Between AMRAPs Increase DB Weight each AMRAP if possible

8 Rounds For Time: 6 Hang Power Cleans/DB Hang Power Cleans 9 Kettlebell Swings 12 Cal Bike *Rest 1 minute between Rounds

BURN @ 6AM & 9AM

Part 1 - Deadlift Every 3 minutes x 4 Rounds 10 reps Part 2 3 Rounds For Time: 400m Run/500m Row/1000m Bike 15/leg Weighted Box Step Ups...

For Time 15 D-Ball Over Shoulder 15 Barbell Shoulder Press 12 D-Ball Over Shoulder 12 Barbell Shoulder Press 9 D-Ball Over Shoulder 9...

Part 1 - Power Snatch EMOM x 8 2 Hang Power Snatch + 1 Power Snatch Part 2 3 Rounds: 500m Row/1000m Bike/400m Run 10 Power Snatches

5 Rounds: 1-2-3-4-5 Rope Climbs/Lay to Stand Rope Climbs or 3-6-9-12-15 Renegade Row (no push up) 20 Alt Dumbbell Reverse Lunge 20 Cal...

For Time 80 Weighted Sit Ups Every Minute on the Minute (including 0:00): 2 Wall Walk/Pike Walk Out/Inchworm/Push Up Taps

BURN @ 6AM & 9AM

Part 1 - Bench Press 3 Rep Max Part 2 2 Rounds Min 0:00-2:00 - 40 Alternating Dumbbell Bent Over Row Min 2:00-5:00 - 22 Cal Assault...

10 Rounds: 30 Double Unders/45 Single skips/hop over/plate toe taps 5 Strict Pull ups/Banded Strict Pull ups/Inverted row/feet elevated...