Part 1 Build to a Heavy 1-Rep Push Press *Rest as Needed Part 2 On the 5:00 x 3 Rounds Max Unbroken Alt DB Bent Over Rows* Max Unbroken DB Bench Press/ Push Ups *One DB Held Against Chest

On the 2:00 x 5 Sets 7 Burpees/14 Air Squats/14 Mountain climbers + 200M Run/250 Row/550 Bike - Rest 3:00 - On the 2:00 x 4 Sets 7 Burpees/14 Air Squats/14 Mountain climbers + 200M Run/250 Row/550 Bike - Rest 3:00 - On the 2:00 x 3 Sets 7 Burpees/14 Air Squats/14 Mountain climbers + 200M Run/250 Row/550 Bike

Part 1 Build to a Heavy 1-Rep Power Clean/Deadlift *Rest as Needed Part 2 2 Rounds 400M Run/500 Row/1100 Bike/400 Ski 25 Hang Power Cleans/Med Ball/Deadlift/KBS 20 Box Jumps/Step Ups/40 Squat Jumps Time Cap: 13 mins

For Time 80 Knee Raises/Sit Ups/Core 1600M Run/2000M Row/4400 Bike/ 1600 Ski 250 Skips Partition However You’d Like Directly Into... 400M Farmers Carry Time Cap: 28 mins

Part 1 3 Attempts Max Distance Broad Jump *Rest 2-3 Mins Between Attempts (Full Recovery) Part 2 2 Rounds 800M Run/1000 Row/2200 Bike/800 Ski 16 Push Press/DB/Strict Press Time Cap: 12 mins

[TEAMS OF 2] AMRAP30 Partner 1 Meter Row/Bike/Ski Partner 2 12 Devil Press/Alt DB Snatch/KBS 12 DB Box Step-ups/Reverse Lunges *Switch When Partner 2 Finishes