Part 1 Every 1:30 x 10 Rounds 1 Front Squat 1 Push Press 1 Thruster Part 2 5 min AMRAP 10 Thrusters 10 Bar Facing Burpees 10 Hang Power...

5 Rounds 9 Strict Pull ups/Banded strict pull ups/feet elevated or difficult ring row 10 DB Step Ups 45 Double Unders/60 Singles 10 DB...

ACTIVATION WORK 16 MIN EMOM MIN 1 - 12 Single Arm Upright Row (Right) MIN 2 - 12 Single Arm Upright Row (Left) MIN 3 - 8 Plank Up Downs...

BURN at 6AM and 9AM OPEN GYM at 7 PM

4 Rounds 10 Renegade Rows (both arms = 1 rep) 20 Cal Row 20 Wall Balls

Part 1 Turkish Get Ups 1-2-3-4-3-2-1 (per side) *30s-1min Rest between each round Part 2 Every 2 min x 8 Rounds 200m Row/400m Bike 3 Push...

Part 1 - Overhead Squat Every 2 min 5 Sets x 6 reps Part 2 3 min AMRAP 250m Row 15 Overhead Squat Max DB Push Press *Rest 3 min 3 min...

20 MIN EMOM MIN1 - 6 Half Kneeling Windmill Press, Right MIN 2 - 6 Half Kneeling Windmill Press, Left MIN 3 - 6 Dumbbell Waiter Squat,...

Part 1 - Deadlift Every 3 minutes 4 sets x 8 reps Part 2 20 min AMRAP 3 Deadlifts 10 Toes to bar/hanging knee raise/leg raise/dead bugs...

BURN @ 6AM & 9AM

Part 1 - Hang Power Clean Every 2 min x 6 Rounds 5 Hang Power Clean Part 2 3 Rounds 20 Alt Reverse Lunge 7 Burpee Pull Up/Renegade Row...

3 Rounds 8 Devil Press 20 DB Hop Overs 10/arm Bench Assisted DB Row Rest 1 Min 8 Devil Press 20 DB Hop Overs 30 Alternating Hammer Curls...