Part 1 3 Sets 4 Push Press Aim for 77-85% of 1RM - Rest 20 Secs - 3 Plyo Push-ups Rest 2-3 Mins Between Sets Part 2 4 Rounds 200M Run/250 Row/550 Bike/200 Ski 18 Strict Press/DB/Banded 15 Push-ups/Floor Press 12 Knee Raises/Other Core Time Cap: 18 mins

6 Rounds 5 Strict Pull-ups/Ring Row/BB BOR 9 Cal Bike/13 Cal Row/10 Cal Ski 400M Run/30 Burpees/2:00 Any Machine Rest 2:00 Between Rounds Time Cap: 35 mins

Part 1 3 Sets 4 Power Cleans (Singles) Aim for 77-85% of 1RM - Rest 20 Secs - 2 Depth Drop to Broad Jumps Rest 2-3 Mins Between Sets Part 2 3 Rounds 400M Run/500M Row/1100M Bike/400 Ski 15 Hang DB Power Snatches/KBS 15 Lateral Burpees Over Bar/30 Air Squats/Machine Cals Time Cap: 15 mins

AMRAP 30 25 Sit-ups/Plank Shoulder Taps/Other Core 20 Box Jumps/40 Squat Jumps/40 Reverse Lunges 200M Run/250 Row/550 Bike/200 Ski 10 Single DB Shoulder to Overhead (Ea)

Part 1 3 Sets 4 Back Squats Aim for 77-85% of 1RM - Rest 20 Secs - 3 Vertical Jumps Rest 2-3 Mins Between Sets Part 2 5 Rounds 200M Run/250 Row/550 Bike/200 Ski 9 Front Squats/DB/Goblet Time Cap: 15 mins

[TEAMS OF 2] - For Time 800M Team Run/200M Carry P1/2: 30 Power Cleans/DB/Deadlift P2/1: 21 Cal Bike/30 Cal Row/24 Cal Ski 800M Team Run/200M Carry P1/2: 20 Power Cleans /DB/Deadlift P2/1: 14 Cal Bike/20 Cal Row/16 Cal Ski 800M Team Run/200M Carry P1/2: 10 Power Cleans/DB/Deadlift P2/1: 7 Cal Bike/10 Cal Row/8 Cal Ski 800M Team Run/200M Carry Time Cap: 30 mins