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

Part 1 3 Sets 4 Push Press Aim for 77-85% of 1RM - Rest 20 Secs - 3 Plyo Push-ups Rest 2-3 Mins Between Sets Part 2 4 Rounds 200M Run/250 Row/550 Bike/200 Ski 18 Strict Press/DB/Banded 15 Push-ups/Floor Press 12 Knee Raises/Other Core Time Cap: 18 mins

6 Rounds 5 Strict Pull-ups/Ring Row/BB BOR 9 Cal Bike/13 Cal Row/10 Cal Ski 400M Run/30 Burpees/2:00 Any Machine Rest 2:00 Between Rounds Time Cap: 35 mins

Part 1 3 Sets 4 Power Cleans (Singles) Aim for 77-85% of 1RM - Rest 20 Secs - 2 Depth Drop to Broad Jumps Rest 2-3 Mins Between Sets Part 2 3 Rounds 400M Run/500M Row/1100M Bike/400 Ski 15 Hang DB Power Snatches/KBS 15 Lateral Burpees Over Bar/30 Air Squats/Machine Cals Time Cap: 15 mins

AMRAP 30 25 Sit-ups/Plank Shoulder Taps/Other Core 20 Box Jumps/40 Squat Jumps/40 Reverse Lunges 200M Run/250 Row/550 Bike/200 Ski 10 Single DB Shoulder to Overhead (Ea)

Part 1 3 Sets 4 Back Squats Aim for 77-85% of 1RM - Rest 20 Secs - 3 Vertical Jumps Rest 2-3 Mins Between Sets Part 2 5 Rounds 200M Run/250 Row/550 Bike/200 Ski 9 Front Squats/DB/Goblet Time Cap: 15 mins

[TEAMS OF 2] - For Time 800M Team Run/200M Carry P1/2: 30 Power Cleans/DB/Deadlift P2/1: 21 Cal Bike/30 Cal Row/24 Cal Ski 800M Team Run/200M Carry P1/2: 20 Power Cleans /DB/Deadlift P2/1: 14 Cal Bike/20 Cal Row/16 Cal Ski 800M Team Run/200M Carry P1/2: 10 Power Cleans/DB/Deadlift P2/1: 7 Cal Bike/10 Cal Row/8 Cal Ski 800M Team Run/200M Carry Time Cap: 30 mins