Part 1 Build to a Heavy 5-Rep Bench Press Rest 2-3 Mins Between Sets Part 2 On the Minute x 16 Min 1: DB Step-Back Lunges/Box Step Ups Min 2: DB Push Press Min 3: S.A. DB Bent Over Rows (L) Min 4: S.A. DB Bent Over Rows (R) To Start Each Min: 6 Core Movement of Choice

Part 1 10 Rounds 200M Run/225M Row/500M Bike/180M Ski 1-2-3-4-5-6-7-8-9-10 Strict Pull-ups/Inverted Row/BB Row Part 2 3-4 Sets 10 Barbell Bicep Curls 15 Sec Hold at 90° 20 Tricep Kickbacks Rest 1:00 Between Sets

Part 1 Build to a Heavy 5-Rep Deadlift Rest 2-3 Mins Between Sets Part 2 For Time 10-20-30-20-10 Calorie Row Alt DB Snatches Sub: 7-14-21-14-7 Bike/8-16-24-16-8 Ski Time Cap: 15 mins

5 Rounds 400-600-800-600-400M Run/500-750-1000-750-500M Row/400-600-800-600-400M Ski 40-60-80-60-40 Skips/Toe Taps/Plate Hops 20 Push-ups/Floor Press Time Cap: 30 mins

Part 1 4 Sets 6 Lateral Plate Step-Overs to Skater Touch (3/Side) Rest 1:00 Between Sets Part 2 Build to a Heavy 5-Rep Back Squat Rest 2-3 Mins Between Sets Part 3 For Time 28 Cal Bike/40 Cal Row 20 Front Squats/Goblet/Back – Rest 2:00 – 20 Cal Bike/28 Cal Row 15 Front Squats/Goblet/Back – Rest 1:00 – 13 Cal Bike/18 Cal Row 10 Front Squats/Goblet/Back Time Cap: 15 mins

[TEAMS OF 3] AMRAP 30 40 Cal Bike/57 Cal Row 60 Box Jumps/Burpees/Ski Cals 60 Hang Power Cleans/Kettlebell Swing/Deadlift 60 Knee Raises/Sit-ups/Other Core