For Time 600m Run/Row/1400m Bike 45 Dumbbell Deadlifts (35’s/20’s) 600m Run 45 Dumbbell Bench Press 600m Run 45 Dumbbell Power Cleans...

For Time 50 Sit ups 40 Box Jumps 30 Front Rack Reverse Lunge (65/45) 20 Push Press (65/45) 100m Farmer’s Carry (35’s/20’s)

5 Rounds 15 Kettlebell Swings (50/35) 5 Strict Pull up (or Feet Elevated Row) 200m Run/10-15 Burpees/50 Double Unders

4 Rounds 3:00 Max Cal Row 2:00 Max T2B reps 1:00 Max Power Snatch reps (95/65) Rest 1 min between rounds

Part 1 Push Press 7 – 5 – 3 – 3 Part 2 10 Rounds 1:00 Work/0:30 Rest 3 Power Clean (95/65) 3 Front Squat 3 Push Jerk Max Lateral Barbell...

18 min AMRAP 400m Run 30 Double Unders /45 Singles 400m Row Rest 1 min

4 Rounds 20 Pull ups 20 Push Ups 20 Sit Ups 20 Air Squats *Every 2:00 Bike 300m

For Time 80 Cal Row 60 Single DB Hang Clean & Jerk (50/35) (switch arms every 5 reps) 40 Single DB Box Step Ups 200m Run 200m Farmer’s Carry

Part 1 Overhead Squat 5 x 3 Part 2 4 Rounds 400m Run 15 Overhead Squats (65/45)

5 Rounds 500m Row 20 Box Jumps 20 Alternating DB Snatch (35/20)

PART 1: Deadlift 5 Sets of 3 PART 2: 5 Rounds x AMRAP 3: 9 Hang Power Cleans (95/65) 25 Air Squats Max Calorie Bike Rest 1 Minute Between...

For Time (22 min time cap) 40-30-20-10: Double Unders AbMat Sit-ups Calorie Row *100-ft. Dumbbell Farmers Carry After Every Movement...