Part 1 Back Squat Build to Heavy set of 10 Part 2 12 min AMRAP 1 Strict Pull up 10-15 Wall Balls 2 Strict Pull ups 10-15 Wall balls 3...

Assault Bike Endurance 6 Rounds 3 min On / 2 min Rest *goal is to remain within same 1-2 RPMs while biking Score: Total Calories Finisher...

Part 1 Power Snatch Build to Heavy set of 10 Part 2 9 min AMRAP 21 Deadlifts 15 Toes to Bar 9 Power Snatch

Open 22.3 21 Pull-ups 42 Double Unders 21 Thrusters 18 Chest to Bar Pull-ups 36 Double Unders 18 Thrusters 15 Bar Muscle-ups 30 Double...

Part 1 Deadlift 2x5 Then Heavier Deadlift 3x3 Part 2 3 Rounds 10 Deadlift 20 Pull ups 50 Double Unders/75 Singles

4 ROUNDS AMRAP 4 30 AB Mat Situps 20 Cal Bike (Row or Ski Erg) Max Cals Row (Bike or Ski Erg) Rest 4 mins between AMRAPs

Following a 30 minute clock: 0:00 - 9 Barbell Back Squat 2:00 - 7 Barbell Back Squat 4:00 - 5 Barbell Back Squat 6:00 - 3 Barbell Back...

20min EMOM Min 1: 9 T2B + Max push ups Min 2: Calorie Row/Bike

4 Rounds 10 Shoulder to Overhead 500m Row 15 Burpee Box Jump Overs

Open Workout 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Deadlifts Bar Facing Burpees

8 Rounds 500m Bike 30 Double Unders 10 Burpees

Part 1 5 x 5 Power Clean Part 2 AMRAP 14 60 Cal Row 50 T2B 40 Wall Ball 30 Power Clean 20 1 pullup/ring row + 1 ring dip