Part 1 3 sets 5 Push Press Aim for 75-80% of 1RM Rest 20 Secs 3 Plyo Push-ups Rest 2-3 Mins Between Sets Part 2 5 Giant Sets 4 Single DB Hang Snatch (L) 4 Single DB Hang Snatch (R) 6 Single DB Push Press (L) 6 Single DB Push Press (R) 16 Alt V-ups/Sit Ups/Other Core Rest 1:00 Between Sets Time Cap: 15 mins

10 Rounds 7 Power Cleans/Med ball/Deadlifts 7 Burpees/Push Ups/14 Mountain Climbers 200M Run/250 Row/550 Bike/200 Ski Time Cap: 30 mins

Part 1 3 Sets 5 Back Squats Aim for 75-80% of 1RM Rest 20 Secs 3 Vertical Jumps Rest 2-3 Mins Between Sets Part 2 For Time 400M Run/500 Row/1100 Bike/400 Ski 30 DB Front Squats/goblet 30 Box Jumps/Box Steps/60 Jump Squats 200M Run/250 Row/550 Bike/200 Ski 15 DB Front Squats/Goblet 15 Box Jumps/Box Steps/30 Jump Squats Time Cap: 15 mins

On the 2:00 x 15 Sets Sets 1-4-7-10-13 10 Strict Pull-ups/Ring Row/Renegade Row Machine Choice in Remaining Time Sets 2-5-8-11-14 30 Sit-ups/Other Core Machine Choice in Remaining Time Sets 3-6-9-12-15 4 Lap Farmer’s Carry/Side Walk Machine Choice in Remaining Time

Part 1 3 Sets 5 Power Cleans (Singles) Aim for 75-80% of 1RM Rest 20 Secs 2 Depth Drop to Broad Jumps Rest 2-3 Mins Between Sets Part 2 5 Rounds 6 DB Bench Press/Hand Release Push ups/Floor Press 7 Lateral Burpees Over Bar/Machine Cals 8 Deadlifts/Good Mornings/KB Sumo Time Cap: 12 mins

[TEAMS OF 2] AMRAP 30 500M Row/1100 Bike 30 Knee Raises/Other Core 200M Run (Together)/200 Ski/ 250 Row One Partner Works at a Time (Except Run) Split Row and Core as Desired