Part 1 Front Squat 5 x 5 Part 2 18 min AMRAP 500m Row 30 Push Press (65/45) 100 Double Unders 500m Row 30 Front Squats (65/45) 100 Double...

6 Rounds of: 2min AMRAP Bike Calories 2min AMRAP 30 DB Snatches 10 Burpee Box Jumps

Part 1 Bench Press 5 x 5 Part 2 Every 3 minutes x 7 rounds 400m Run 1 Unbroken set of Toes to Bar

Part 1 Pullup strength drills Part 2 Every 2 minutes x 10 Rounds 1 Rope Climb 10 Wall Balls Max Calorie Row

Part 1: For Total Load: 5 Sets of 5 Back Squats Part 2: AMRAP 20: 20 Calorie Row 30 Push-ups 40 Sit-ups 50 Air Squats

AMRAP 25: 7 Box Jump Overs (24"/20") 7 Pull-ups 7 Power Snatches 65/45 Every 5 Minutes [Starting at 0:00]: Run 400 Meters

Part 1: For Total Load: 5 Sets of 5 Strict Press Part 2: 8 Rounds For Time [20 Minute Cap]: 500/400 Meter Bike 30' Dumbbell Walking Lunge...

4 Rounds For Reps: 1000 Meter Row 20 Kettlebell Swings (35/25) Max Unbroken Floor Press (DBs)

AMRAP 15: 9 KB Deadlifts 60 Double Unders/90 Singles 20 Wall Balls (14/10)

On the 5:00 x 5 Rounds: 500/400 Meter Row 21 Lateral Burpees Over Rower 12 Toes to Bar

For Time 60 Deadlifts (115/85) 45 Hang Power Cleans 30 Push Jerks

10 Rounds 250/200m Row 500/400m Bike Rest 1 minute between rounds