Part 1 Bench Press Set 1: 5 Reps at 75% Set 2: 3 Reps at 85% Set 3: 1 Rep at 95% Set 4: Establish 1 Heavy Single Rest 3 Mins Between Sets...

On the Minute x 30 Min 1:  Any movement of choice Min 2:  Bike Cal/Ski/Run/Burpees Min 3:  Any movement of choice Min 4:  Row...

Part 1 Back Squat Set 1: 5 Reps at 75% Set 2: 3 Reps at 85% Set 3: 1 Rep at 95% Set 4: Establish 1 Heavy Single Rest 3 Mins Between Sets...

7 Rounds 10 Cal Bike/Row/Ski 10 Knee Raises 10 Double DB Floor Press 10 Double DB Cheat Curls Rest 1 Min Between Rounds

Part 1 Plyometrics [0:00-6:00] 3 Sets 4 Banded Broad Jumps Rest 1 Min Between Sets Part 2 Deadlift Set 1: 5 Reps at 75% Set 2: 3 Reps at...

AMRAP 24 [Partner 1] 400M Run/Row/Bike/Ski [Partner 2] 18 DB Farmers Reverse Lunges 12 DB Strict Press Max 10M DB Front Rack Carries

Part 1 Bench Press Set 1: 5 Reps at 83% Set 2: 3 Reps at 88% Set 3: 1+ Reps at 93% *Rest 2-3 Mins Between Sets Part 2 On the Min x 12 [4...

Part 1 1600M Run/Row/Ski/Bike (RPE 6-7) [At 10:00] On The 3:00 x 5 Rounds 12 Cal Row/Bike/Run/Ski/Skip 15 Sit-ups/Other Core 12 Cal...

Part 1 Deadlift Set 1: 5 Reps at 83 Set 2: 3 Reps at 88% Set 3: 1+ Reps at 93% *Rest 2-3 Mins Between Sets Part 2 AMRAP 12 12...

On the 1:30 x 10 Sets 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans/Med Ball/DB Cal Bike/Row in Remaining Time Directly Into... On the 1:30 x 10...

Part 1 4 Sets 3 Rotational Medball Throws (R) 3 Rotational Medball Throws (L) 3 Vertical Jump to Wall *Move with SPEED *Rest 1-2 Mins...

AMRAP 30 [Partner 1] 15 Single Alt V-Ups/Hollow Rocks/ Other Core 100M Farmer’s Cary 6 Alt DB Snatch [Partner 2] 400M Run/Row/Ski/Bike