Part 1 3 Sets 5 Push Press at 77-82% Rest 2-3 Mins Between Sets Part 2 For Time 20 Strict Pull-ups/Ring Row/BB Row 30 Alt V-ups/Other Core 40 DB Bench Press/Floor Press 30 Sit-ups/Other Core 20 Push-ups/Elevated Time Cap: 12 mins

Part 1 8 x AMRAP 1 5 Front Squats/Heavy Goblet Cal Machine in Remaining Time Rest 3:00 Between AMRAPs Part 2 75 Barbell Curls Time Cap: 7 Mins

Part 1 3 Sets 5 Power Cleans/Hip Thrusts at 77-82% Rest 2-3 Mins Between Sets Part 2 For Time 18-15-12 Hang Power Cleans/Med Ball/KB Swing Box Jumps/Broad Jumps Cal Row/13-11-8 Cal Bike Time Cap: 10 mins

8 Rounds 8 Knee Raises/Other Core 250M Row/550 Bike/200 Ski 16 Push-ups/Floor Press 250M Row/550 Bike/200 Ski Time Cap: 30 mins

Part 1 On the Minute x 6 6 DB Quarter Squat Jumps Part 2 3 Sets 3 Front Squats at 77-82% Rest 2-3 Mins Between Sets Part 3 AMRAP 10 8 DB Walking Lunge Steps/Box Step Ups 12 Cal Bike/1 Min Machine 8 DB Walking Lunge Steps/Box Step Ups 10 Box Jumps/10 Burpees/Push-ups

5 Rounds [Together]: 750M Row/1650M Bike P1/2: 20 Sumo KB Deadlift P2/1: 60 Skips/Plate Hops Time Cap: 30 mins