Part 1 Bench Press Set 1: 5 Reps at 79% Set 2: 3 Reps at 83% Set 3: 3+ Reps at 89% *Rest 2-3 Mins Between Sets Part 2 For Time 15-12-9-6-3 Push Press/DB/Strict Press Push-ups/Floor Press/2x Shoulder Taps Strict Pull-ups/Ring Row/BB BOR

Part 1 For Time 2000M Row Time Cap: 12 mins Part 2 3 Sets 15M Sled Push or Pull (Heavy) 50M Farmer’s Carry 0:45 Front Plank *Rest As Needed

Part 1 Back Squat Set 1: 5 Reps at 79% Set 2: 3 Reps at 83% Set 3: 3+ Reps at 89% *Rest 2-3 Mins Between Sets Part 2 3 Rounds 200M Run/Ski/250 Row/550 Bike/1:00-1:15 10 Box Jumps/Step Ups/2x Jump Lunges 30M Walking Lunge Variation (3 Lengths) Rd 1: Overhead Rd 2: Front Rack Rd 3: Farmer’s Carry Time Cap: 15 mins

7 Rounds 13 Cal Bike/18 Row/15 Ski/1:15-1:30 Effort 20 Sit-Ups/Tuck Crunches/Other Core 6 Cal Bike/9 Row/7 Ski/:30-:45 Effort 10 Double DB Hang Power Snatch/Plate Hang to OH/KBS Time Cap: 40 mins

Part 1 3 Sets 3 Broad Jumps (Reset Between Reps) *Rest 1 Min Between Sets Part 2 Deadlift Set 1: 5 Reps at 79% Set 2: 3 Reps at 83% Set 3: 3+ Reps at 89% *Rest 2-3 Mins Between Sets Part 3 4 x AMRAP 2 7 Bar-Facing Burpees/Elevated/Push Ups 7 Front Squats/Goblet/Back Squat 75 Skips/Plate Hops/Lateral Skater Hops *Rest 1:00 Between AMRAPs

[Teams of 2] - For Time 1600M Run (Alt. Every 400m)/2000 Row/4400 Bike/8:00-10:00 Effort Directly Into... 12 Rounds (Alt. Full Rounds) 8 Cal Row/6 Bike/7 Ski 8 Hang Power Clean/DB/Hip Thrusts 8 Knee Raises/Other Core Directly Into... 1600M Run (Alt. Every 400m)/2000 Row/4400 Bike/8:00-10:00 Effort Time Cap: 40 mins