Part 1 3 Sets 5 Bench Press Aim for ~75-80% of 1RM Rest 20 Secs 3 Med ball Chest Passes Rest 2-3 Mins Between Sets Part 2 AMRAP 15 5 Strict Pull-ups/Inverted Row/BB Row 10 Push-ups/Deficit/Elevated 15 Kettlebell Swings /Hip Thrusts

5 x AMRAP 3 15 Sumo Deadlifts/KB 7 Lateral Burpees Over Bar/15 Air Squats 200M Run/250M Row/550M Bike/ 200M Ski Rest 3:00 Between AMRAPs Pick Up Where You Left Off

Part 1 3 Sets 5 Back Squats Aim for ~75-80% of 1RM Rest 20 Secs 3 DB Squat Jumps (Very Light) Rest 2-3 Mins Between Sets Part 2 For Time 90 Skips/Toe Taps/1:15 Machine 18 DB Thrusters/Wallballs 18 Knee Raises/Sit Ups/Other Core 90 Skips/Toe Taps/1:15 Machine 15 DB Thrusters/Wallballs 15 Knee Raises/Sit Ups/Other Core 90 Skips/Toe Taps/1:15 Machine 12 DB Thrusters/Wallballs 12 Knee Raises/Sit Ups/Other Core Time Cap: 12 mins

Part 1 2 Rounds 800M Run/1000M Row/2200M Bike 30 Sec Plank Hold/Top of Floor Press Hold 50 Push Up/Floor Press 30 Sec Plank Hold/Top of Floor Press Hold Part 2 3-4 Sets 10 Tempo DB Upright Rows 10 Prone Bench Y-Raises

Part 1 3 Sets 5 Deadlifts Aim for ~75-80% of 1RM Rest 20 Secs 2 Max Distance Broad Jumps Rest 2-3 Mins Between Sets Part 2 AMRAP 6 1-2-3-4-5... Power Cleans/KBS/Hip thrusts Box Jumps/Box step Ups/Broad Jumps

[TEAMS OF 2] 3 x AMRAP 10 800M Run/1000M Row/2200M Bike (Together) Directly Into... Max Rounds 30 Wallballs/Thrusters/Push Press 16 Cal Bike/22 Cal Row 30 Synchro Sit-ups/Leg Raises/Other Core