Part 1 On the Minute x 6: Min 1: 5 Plyo Push-ups to Plates Min 2: 5 Squat Jumps Part 2 3 Sets 5 Reps Bench Press @ 75-85% Rest 2-3 Mins Between Sets Part 3 AMRAP 12 5 Strict Pull-ups/Inverted Row/BOR 10 Hand-Release Push-ups 225M Row/180M Ski

On the 3:00 x 10 Sets Set 1: 30 Box Jumps/15 Burpee Box Jumps Set 2: 40 Single DB Push Press Set 3: 500M Row/Ski/2 Min Shuttle Runs Set 4: 7 Laps Farmers Carry Set 5: 1000M Bike

Part 1 3 Sets 5 Reps Back Squat @ 75-85% Rest 2-3 Mins Between Sets Part 2 For Time 25 Knee Raises/Sit Ups/Other Core 500M Row/Bike 5 Lengths DB Front Rack Lunge 500M Row/Bike 25 Knee Raises/Sit Ups/Other Core

Part 1 30 Box Pike Walk Outs/ Inchworm 15 (per side) DB Turkish Get Up 3 Mins L-Sit or L-Hang *Break Up how you choose Part 2 1-3 Sets 1 Length Sled Push [Heavy] 3 Lengths Sled Pull [Moderate] 4 Lengths Sled Push [Light] 3 Lengths Sled Pull [Moderate] 1 Length Sled Push [Heavy] Rest 2-3 Mins Between Sets

Part 1 3 Sets 5 Reps Deadlift @ 75-85% Rest 2-3 Mins Between Sets Part 2 5 Rounds 9 Hang Power Cleans/DB/Med Ball 12 Deadlifts/Hip Thrusts 15 DB Floor Press

[TEAMS OF 3] AMRAP 30 15 Cal Row/Bike/Ski 12 AbMat Sit-ups/Other Core 6 Front Squats/Goblet/Body Weight