Part 1 2 Attempts Build to a Heavy 10-Rep Max Bench Press Rest 3-5 Mins Between Attempts Part 2 For Time Buy-In:  50 Push-ups 3 Rounds 5 Push Press/DB 5 Strict Pull-ups/Ring Row/BB Row   36 Alt V-ups/Sit Ups/Other Core 3 Rounds 4 Push Press 4 Strict Pull-ups   36 Alt V-ups/Sit Ups/Other Core   3 Rounds 3 Push Press 3 Strict Pull-ups

4 x AMRAP 5 24 Cal Bike/37 Cal Row/30 Cal ski 24 Russian KB Swings/Hip Thrusts 18 Box Jumps/Burpees Rest 2:00 Between AMRAPs Pick Up Where You Left Off

Part 1 2 Attempts Build to a Heavy 10-Rep Max Back Squat Rest 3-5 Mins Between Attempts Part 2 For Time 400M Row/880M Bike 30 Knee Raises/Other Core 20 Front Squats/Goblet 200M Row/440M Bike 20 Front Squats 30 Knee Raises/Other Core 400M Row/880M Bike Time Cap: 15 mins

For Time 5500M Bike/2500M Row Into... 10 Rounds 500M Bike/225 Row/180M Ski 10 Push-ups/Elevated/Floor Press 3 Devil Press/Db Snatch/RDL Time Cap: 35 mins

Part 1 A) 3 Sets 10 Pogo Hops Rest 0:30 Between Sets B) 3 Sets 4 Broad Jumps Rest 1:00 Between Sets Part 2 2 Attempts Build to a Heavy 10-Rep Max Deadlift Rest 3-5 Mins Between Attempts Part 3 6 Rounds 6 Power Cleans/Hang Power Clean/DB/KBS 9 Box Jumps/Box Step Ups/Squat Jumps Time Cap: 10 mins

Part 1 8 Rounds 20 Secs Max Push Ups 10 Secs Rest Rest 1 Min   8 Rounds 20 Secs Max Sit Ups 10 Secs Rest Rest 1 Minute 8 Rounds 20 Secs Max Air Squats 10 Secs Rest Part 2 6 Rounds 8 Barbell Bent Over Rows 8 Prone Snow Angels