Every 2 Minutes x 10 Rounds 100m Row 3 (Difficult) Ring Rows/Seated Row/Bench Assisted Row/Bent Over Row 6 Push Up/From Knees/Elevated...

PART 1 EVERY 3 MINUTES X 5 ROUNDS 0:00 - 9 Barbell Back Squat 3:00 - 7 Barbell Back Squat 6:00 - 5 Barbell Back Squat 9:00 - 3 Barbell...

50 Reps of the following complex Renegade Row + Hammer Curl + Alternating Single Arm Shoulder Press

PART 1 1 Round 4 Minutes (Moderate) Row, Bike, Ski Rest 15 Seconds 2 Minutes (Comfortable) Row, Bike, Ski NO rest - Straight into- 1...

LIFT @ 7 PM - Push Press

3 SETS 1 SET = 2 ROUNDS OF THE FOLLOWING 20 Double Unders / DB Hop Overs/30 Single Skips 12 Alternating Dumbbell Power Snatch 20 Double...

For Quality: 50 Floor Press * * Every break: 500m Bike OR 200m Row Cash out: 4 Sets of 21s Bicep Curls 30 Sec break Between Sets

LIFT @ 10 AM & 5 PM - Front Squat

5 Rounds Partner 1: 50 Double Unders / DB Hop Overs/75 Single Skips 15 Barbell Deadlift Partner 2: Max Reps Burpee When Partner 1 is...

Part 1 - PUSH PRESS Build to a Heavy Set of 5 Part 2 5 Rounds For Time: 9 Clean & Jerks 30 Double Unders/45 Single Skips 9 Strict...

For Time 25 Sit-ups 400 Meter Row/1000M Bike 15 Burpees/Elevated Burpee/Broad Jumps/Push Ups 20 Front Squats/Goblet Squats Rest 3 Minutes...

7 Rounds 1:45 (Easy) Row/Bike 1:15 (Very Hard) Row/Bike 2 Minute Active Rest