Part 1 3 Sets 5 Reps Push Press @ 75-85% *Rest 2-3 Mins Between Sets Part 2 4 Rounds 1:00 DB Bent Over Rows 1:00 Bike Cals/Row/Ski 1:00 DB Bench Press 1:00 Bike Cals/Row/Ski

4 x AMRAP 4 20 Deadlifts/Hip Thrusts 32 Cal Row/Bike/Ski 20 Box Jumps/Broad Jumps *Rest 4 Mins Between Rounds *Pick Up Where You Left Off

Part 1 3 Sets 5 Reps Front Squat @ 75-85% *Rest 2-3 Mins Between Sets Part 2 5 x AMRAP 1:30 20 Wallballs/Front Squats/Push Press Max Bike/Burpees/Ski in Remaining Time Rest 0:30 Between Rounds

AMRAP 5 20 Single DB Hang Snatches 60 Alt V-Ups/Sit Ups/Dead Bugs 15 Single Skips/Double Unders/Toe Taps Bike in Remaining Time AMRAP 5 20 Single DB Hang Snatches 50 Hand Release Push-ups/Elevated Push Ups 30 Skips/Double Unders/Toe Taps Bike in Remaining Time AMRAP 5 20 Single DB Hang Snatches 40 Alt V-Ups/Sit Ups/Dead Bugs 45 Skips/Double Unders/Toe Taps Bike in Remaining Time AMRAP 5 20 Single DB Hang Snatches 30 Hand Release Push-ups/Elevated 60 Skips/Double Unders/Toe Ta

Part 1 3 Sets 4 Banded Broad Jumps *Rest 1:00 Between Sets Part 2 3 Sets 5 Reps Power Clean @ 75-85% Rest 2-3 Mins Between Sets Part 3 For Time 30 Power Cleans/Med Ball/Hip Thrusts 7 Laps Farmer’s Carry 1000M Row/Bike/Ski Time Cap: 15 mins

[TEAMS OF 2] 20 Rounds 4 Thrusters 6 Knee Raises/Other Core/Toes to Bar 8 Burpees * Switch After Full Rounds *10 Rounds Each Partner