Part 1 3 Sets 5 Reps Back Squat @ 75-80% Rest 2-3 Mins Between Sets Part 2 5 Rounds 50-40-30-20-10 Cal Row/Bike/Ski 2 Lengths Single DB Overhead Lunges/Box Step Ups Time Cap: 18 mins

6 Rounds 10 Power Cleans/Med Ball Cleans 500M Row/Ski/Burpees 10 Strict Pull-ups/Ring Rows/ Inverted Row Time Cap: 30 mins

Part 1 3 Sets 5 Reps Bench Press @ 75-80% Rest 2-3 Mins Between Sets Part 2 AMRAP 12 Cal Bike [On the 00:00]: 20 DB Push-ups [On the 02:00]: 100M Farmer’s Carry [On the 04:00]: 20 DB Push-ups [On the 06:00]: 100M Farmer’s Carry [On the 08:00]: 20 DB Push-ups [On the 10:00]: 100M Farmer’s Carry

On the 3:00 x 10 Rounds: 250M Row/Bike/Ski 10 Sit-ups/Other Core 10 Wallballs/Goblet Squats/Push Press 30 Skips/Toe Taps/Double Unders Cal Machine in Remaining Time

Part 1 On the Minute x 6: Min 1: 5 Tuck Jumps Min 2: 20 Pogo Hops Part 2 3 Sets 5 Reps Deadlift @ 75-80% Rest 2-3 Mins Between Sets Part 3 9 Rounds 5 Burpee Box Jumps/Box Jumps/Broad Jumps 5 Deadlifts/Hip Thrusts Time Cap: 12 mins

3 Rounds 10 DB Floor Press 10 Weighted Sit Up/Other Core Rest 1 Min 2 Rounds 15 DB Floor Press 15 Weighted Sit Up/Other Core Rest 1 Min 1 Round 30 DB Floor Press 30 Weighted Sit Up/Other Core