Part 1 Strict Press Build to Heavy Set of 10 Part 2 12min AMRAP Bike/Row/Ski for Calories *On the minute (starting at 0:00) Complete 10...

24min AMRAP 25 Sit Ups 25 Push ups 25 Reverse Lunges *Every 3 minutes (starting at 0:00) Complete 100m Farmer’s Carry (35s/20s)

Part 1 Deadlift Build to Heavy Set of 5 Part 2 13min AMRAP Buy In: 1000m Run 60 Double Unders/90 Singles 10 Dumbbell Hang Power Snatch...

For Time 800m Run/Row/1600m Bike 30 Front Squats (95/65) 30 Pull ups Rest 3 minutes 800m Run/Row/1600m Bike 30 Push Press (95/65) 30 Pull...

Part 1 Deadlift 5 – 3 – 1 – 3 – 5 Part 2 7 min AMRAP Max Wall Balls *On the Minute (starting at 1:00) complete 5 Deadlifts (155/105)

Part 1 Strict Pull ups Practice Part 2 3 Rounds 500m Row 400m Run Rest 3 minutes between rounds

Part 1 Back Squat 5 – 3 – 1 – 3 – 5 Part 2 15 minutes for total reps 5:00 Bike Calories 4:00 Air Squats 3:00 Double Unders 2:00 Toes to...

4 Rounds for Time 30 Cal Row 3 Rope Climbs (or 3 sets of 3 pull ups + 3 toes to bar) 20 Single Kettlebell Sumo Deadlift (55/35) 100m...

Part 1 Strict Press 5 – 3 – 1 – 3 – 5 Part 2 15 Minute AMRAP 400m Run 10 – 15 DB Bench Press

Teams of 3 25 min AMRAP 100 Box Jumps 100 Front Squats (65/45) 100 Dumbbell Snatches (35/20) *On the Minute (starting at 0:00) All...

5 Rounds 21 Calorie Row 5 Double Dumbbell Box Step Ups, Left (35s/20s) 30 Sit Ups 5 Double Dumbbell Box Step Ups, Right

Part 1 Overhead Squats 5 x 3 Part 2 For Time 75 Power Snatches (65/45) 100 Wall Balls *Partition however you’d like