EMOM 20 1: 15 KBS + Max wall walks/Inchworm 2: Max Bike Cals Core Finisher 4 min AMRAP 10 Pause Bicycle Crunches 10 Supermans 10 Sit Ups

Part 1 5 x 5 Push Jerks Part 2 10 Front Squats & 1 Push Jerk 9 Front Squats & 2 Push Jerks 8 Front Squats & 3 Push Jerks 7 Front Squats &...

AMRAP 4 x 3 Rounds 30/20 Cal Row 30/20 Cal Bike Max Dumbbell Hop Overs Or single skips Rest 4 min between AMRAPs

Open 22.1 AMRAP 15 3 Wall Walks 12 Alt. DB Snatches 15 Box Jump Overs

For Time 500m Row 20 DB floor press 750m Row 20 DB floor press 1000m Row 20 DB floor press 1250m Row 20 DB floor press

Part 1 Thruster 7-5-3 Part 2 FRAN 21-15-9 Thrusters Pull ups

5 Rounds 1 min Max Cal Row 1 min AbMat Sit ups 1 min Kettlebell Swings 1 min Rest

Part 1 Back Squat 5-5-3-3-1 Part 2 4 Rounds 30 Dubs /Singles/ DB Hop Overs 15 (Single Leg - Right) Goblet Step Up 30 Dubs / Singles/DB...

AMRAP 20 50 wall balls 50 double unders 40 box jumps 40 toes to bar 30 pull ups 30 burpees 20 power cleans 20 jerks 10 power snatch 10...

Part 1 3 Rounds 500m Row 1000m Bike Part 2 Deadlift 5 x 3

PART 1: ROW For Time: [15min Time Cap] 2,000m Row PART 2: LIFT 5x5 Front Squat *Build over 5 sets to a heavy set of 5 front squats

PART 1: OVERHEAD SQUATS On the 2:00 x 5 Rounds: 3 Overhead Squats PART 2: "ENCORE" For Time: [15min Time Cap] 21-15-9: Overhead Squats...