2 Rounds 1,000m Row/2400m Bike 30 Ball Slams 30 Strict Pull-ups/Ring Rows/Inverted Row

AMRAP 20: 5 Double DB Push Press 10 Double DB Front Squat/Goblet Squat 15 Ring Row/Pull-ups/Inverted Row Every 4 Minutes [Starting at...

4 Rounds 30 Seconds (Hard) Row, Bike, Ski 1 Minute Walk/Active Recovery (not full rest) After 4 Rounds go STRAIGHT INTO- 2 Rounds 1...

3 Rounds 600m Row/1400m Bike 12 Deadlifts (215/135) 21 Box Jumps (24"/20") Rest 3 Minutes Between Rounds

Every 6 Minutes for 24 Minutes (4 Rounds) 2 min Machine 25 Push Ups 20 Curls 15 Tricep Extensions 10 Shoulder Press

For Time: 20-15-10-5 Dumbbell Floor Press 40-30-20-10 Dumbbell Reverse Lunges 80-60-40-20 Double Unders /120-90-60-30 Single Skips

LIFT @ 5PM - PUSH PRESS

POP-UP Endurance @ 8:30 AM - Theme: 90s Hip Hop

10 Rounds 9 Kettlebell Overhead Swing 5 Strict Pull Up -OR- Feet Elevated Inverted Row

AMRAP 4 x 3 Rounds 15 Calorie Row/12 Cal Assault Bike 15 Power Cleans 10 Burpee Box Jumps *Rest 4 Minutes Between Rounds

PART 1 Bench 9 – 7 – 5 – 3 – 5 – 7 – 9 PART 2 For Time 7 Rounds 7 Double Dumbbell Front Squats 7 Strict Pull-ups/Ring Row/Inverted Row 7...

PART 1 4 Rounds 1 Minute (Moderate) Bike 2 Minutes (Easy) Bike 3 Minutes (Hard) Bike Rest 2 Minutes Between Rounds PART 2 Upper Body Tune Up