Part 1 - Bench Press Build to Heavy Single Part 2 AMRAP 7: 1250m Row Max Bench Press Directly Into... AMRAP 5: 750m Row Max Bench Press...

Part 1 - Overhead Squat E2MOM x 5 rounds Complete 3 sets of the following complex: 1 Good Morning + 1 Behind the Neck Press + 1 Overhead...

3 Sets 1 Set = 3 Rounds 20 Double Unders / DB Hop Overs/30 Single Skips 11 Dumbbell Squats 7 Toes to Bar/hanging knee raises/weighted sit...

Burn @ 6AM and 9AM

Part 1 4 Rounds 10 Feet Elevated Inverted Row with a Slow Lower (Bar or Ring) 10 Slow Lower Push Ups + 4 Taps at Top 10 Standing...

5 Rounds 10-8-6-4-2 Devil's Press 25 Sit-ups 16 Alt DB Reverse Lunge

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...