Part 1 - Overhead Squat Every 2 min 5 Sets x 6 reps Part 2 3 min AMRAP 250m Row 15 Overhead Squat Max DB Push Press *Rest 3 min 3 min...

20 MIN EMOM MIN1 - 6 Half Kneeling Windmill Press, Right MIN 2 - 6 Half Kneeling Windmill Press, Left MIN 3 - 6 Dumbbell Waiter Squat,...

Part 1 - Deadlift Every 3 minutes 4 sets x 8 reps Part 2 20 min AMRAP 3 Deadlifts 10 Toes to bar/hanging knee raise/leg raise/dead bugs...

BURN @ 6AM & 9AM

Part 1 - Hang Power Clean Every 2 min x 6 Rounds 5 Hang Power Clean Part 2 3 Rounds 20 Alt Reverse Lunge 7 Burpee Pull Up/Renegade Row...

3 Rounds 8 Devil Press 20 DB Hop Overs 10/arm Bench Assisted DB Row Rest 1 Min 8 Devil Press 20 DB Hop Overs 30 Alternating Hammer Curls...

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