Part 1 On the 3:00 x 3 Sets 5 Tempo Sumo Deadlifts @ 65% *3 Secs Up, 3 Secs Down Part 2 10 x AMRAP 1 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups/Ring Rows Push-ups/DB Floor Press in Remaining Time Rest 30 Secs Between AMRAPs

5 Rounds 400M Row/Bike/Ski 30 Sit-ups/Other Core 20 DB Goblet Squats 100M Farmer’s Carry Rest 1:00 Between Rounds

Part 1 On the 3:00 x 3 Sets 5 Tempo Strict Press @ 65% *3 Secs Up, 3 Secs Down Part 2 AMRAP 12 8 Push Jerks/Push Press 60 Single Skips/Plate Toe Taps/ Hop Overs 16 Cal Bike/Row/Ski

For Time 800M Run/Bike/Ski 10 Power Cleans/DB/Hip Thrusts 1000M Row/Bike/Ski 10 Power Cleans/DB/Hip Thrusts 1000M Row/Bike/Ski 10 Power Cleans/DB/Hip Thrusts 800M Run/Bike/Ski

Part 1 On the 1:30 x 4 Sets: 4 Seated High Box Jumps Part 2 On the 3:00 x 3 Sets 5 Tempo Front Squats @ 65% *3 Secs Up, 3 Secs Down Part 3 3 Rounds AMRAP 1:30 20 Knee Raises/Other Core Max Box Jumps/Burpees Rest 1 Min AMRAP 1:30 20 Wallballs/Push Press Max Box Jumps/Burpees Rest 1 Min

10 Rounds 10 Alt DB Shoulder Rack Lunge 3-5 Strict Pull Up/7-10 Inverted Row