PART 1: Front Squat 5 Sets of 3 PART 2: 3 Rounds For Time [15 Minute Time Cap]: 15 Burpee Pull-ups 15 Front Squats (115/85) 15 Box Jumps...

5 Rounds x AMRAP 4: 20 Calorie Bike 200m run Max Toes to Bar Rest 4 Minutes Between Rounds

Every Minute on the Minute for 10 Minutes 2-4 Power Snatch *Reset between reps each set. 4 Rounds For Time 300 Meter Row 2 Rope Climbs...

AMRAP 15: 1200m Run/1400m Row/3200m Bike Time Remaining… 2 Push-ups 2 Squat Jumps 4 Push-ups 4 Squat Jumps … Add 2 Reps Every Round...

For Time 30 Clean & Jerks (95/65) Run 1200m 6 Rope Climbs or mods Run 1200m 30 Burpees

Part 1 Back Squat 5 sets of 3 reps Part 2 Every 2 min x 10 rounds 10 Wall Balls 10-15  Sit Ups Max Cal Row

3 Rounds x AMRAP 5 50 Double Under 20 Pull ups 30 DB Snatch *Rest 5 minutes between rounds

AMRAP 25 40 Push ups 30 Box Jumps 40 Reverse Lunges Every 5 minutes, stop and do 800m bike

Part 1 Strict Press 5 sets x 3 reps Part 2 Every 6 minutes x 3 rounds 600m Run 15 DB Front Squats (35s/20s) Max DB Shoulder to Overhead

Part 1 Deadlift 5 sets x 3 reps Part 2 For Time 200m Row 1 Deadlift (155/105) 1 Toes to Bar 200m Row 2 Deadlifts 2 Toes to Bar And so on,...

Part 1 5 sets x 4 reps Overhead Squat Part 2 15min AMRAP 15 Overhead Squats(75/55) 30 DB Snatches(35/20) 60 Double Unders/90 Singles

For Time 50 Strict Pull ups 100 Hand release push ups 1800m Run/ 2200 Row/5000 Bike