Part 1 3 Sets  1 Back Squat ‍ *Same Weight Across  Part 2 3 Rounds  9 Thrusters/DB 9 Knee Raises/Toes to Bar/Other Core ‍ 21 Cal...

Movement Prep AMRAP 6 Slowly 5 Scarecrow Presses 7 Side Lying Glute Bridge, R 7 Side Lying Glute Bridge, L 9 Tempo Knee Push Up (Slow...

Part 1 3 Sets 1 Deadlift ‍ *Same Weight Across  Part 2 AMRAP 13  35 Deadlifts/Kettlebell/Hip Thrusts 35 Box Jumps/Broad Jumps/Step Ups...

Every 4 Mins for 20 Mins 6 Laps Farmer Carry 50 Double Unders /75 Single Skips/DB Hop Overs Max Reps Wall Walk/Pike Walk Out/Inchworm

Part 1 3 Sets 1 Strict Press  ‍ *Same Weight Across  Part 2 15-12-9  Hang Power Cleans/Med Ball 250m Row/Bike/Ski  Push Jerks/Push...

AMRAP 5 1 Round  24 Pull-ups/Inverted Bar/Ring Row 24 Double DB Squats /Goblet/Air ‍ Directly Into... ‍Max Cal Bike ‍ Rest 5 Minutes ...