Part 1 Every 2 min x 5 Rounds 5 reps Front Squat Part 2 AMRAP 4: 15 Calorie Row 15 Toes to Bar/hanging knee raise/leg raise 15 Front...

14 min AMRAP (As Many Rounds/Reps as Possible) 4 Ring Row/Inverted Row/Seated banded row 4 Push Ups 4 Double Dumbbell Clean and Jerks

For Time 1-2-3-4-5-6-7-8-9-10 Goblet squats Dumbbell-facing burpees

BURN class at 6AM and 9AM

5 Rounds 30 Sit-ups 10 DB Floor Press 12 Cal Row or Bike 10 Strict Pull-ups/banded strict pull up/feet elevated ring row

8 Rounds 12 Dumbbell Deadlift 10 Box Jump Over

Every 5 Minutes for 25 Minutes (5 Rounds) 10 Wide Single Side Squats, R 10 Wide Single Side Squats, L 15 Weighted Sit Ups 15 DB Squats 20...

Part 1: Every 1:30 x 8 3 Position Power/Squat Clean High Hang Clean + Hang Clean + Full Clean Part 2: 3 Rounds For Time: 10 Cleans...

AMRAP 4: 10 Pull-Ups 10 Alt DB Snatches (50/35) 10 Burpees *Rest 4 Minutes AMRAP 4: 8 Pull-Ups 8 Alt DB Snatches 8 Burpees *Rest 4...

ACTIVATION WORK Every minute for 15 minutes (3 Rounds) Min 1 - 10 Alternating Airplanes Min 2 - 8 DB Windmill (R) Min 3 - 8 DB Windmill...

5 Rounds 10 Deadlifts (155/105) 10 Wall Ball 10 Cal Row 10 Push Ups

LIFT @ 5PM - Back Squat