Part 1 Push Press/Strict Press 3 Sets 3 Reps at 77-82% Rest 2-3 Mins Between Sets back-off week Part 2 10-9-8-7-6-5-4-3-2-1 OH DB Tri Ext/Skull Crushers Push-ups/2x Mountain Climbers/Burpees Ring Rows/BOR/Alt Plank Row Time Cap: 18 mins

On The 3:00 x 4 Sets 15 Box Jumps/2x Reverse Lunges/Box Step Ups 400M Run/Ski/500 Row/1100 Bike/2:00-2:30 Effort - Rest 3:00 - On The 3:00 x 3 Sets 18 Box Jumps/2x Reverse Lunges/Box Step Ups 400M Run/Ski/500 Row/1100 Bike/2:00-2:30 Effort - Rest 3:00 - On The 3:00 x 2 Sets 21 Box Jumps/2x Reverse Lunges/Box Step Ups 400M Run/Ski/500 Row/1100 Bike/2:00-2:30 Effort

Part 1 Front Squat/Back Squat/DB Squat 3 Sets 3 Reps at 77-82% Rest 2-3 Mins Between Sets back-off week Part 2 6 Rounds 200M Run/Ski/250 Row/550 Bike/1:00-1:15 Effort 20 Alt Single Leg V-Ups/Leg Raises/Side Planks Hip Lifts 10M Single DB Overhead Walking Lunge (R) 10M Single DB Overhead Walking Lunge (L) Time Cap: 22 mins

AMRAP 30 Max Calorie Machine Every 3:00 [Starting at 0:00] 15 Push-ups/Floor Press/2x Plank Shoulder Taps 50M Farmers Carry

Part 1 3 Sets 3 Deadlifts/DB/Med ball 2 Power Cleans/DB/Med ball 1 Hang Clean/DB/Med ball Rest 2-3 Mins Between Sets back-off week Part 2 4 Rounds 15 Hang Power Cleans/DB/Med ball 30 Lateral Hops 15 Thrusters/DB/Med ball 30 Lateral Hops Rest 1:00 Between rounds Time Cap: 16 mins

6-10 Rounds 200M Run (Together)/Ski/250 Row/550 Bike/1:00-1:15 Effort 12 Synchro 1-arm Devil Press/DB Snatch/KB Swings 12 Ring Row/Inverted Row Time Cap: 40 mins