Part 1 On the 3:00 x 3 Sets 5 Tempo Strict Press @ 60% *3 Secs Up, 3 Secs Down Part 2 For Time 1000M Bike/Row/Ski 50 Push Press/DB 25 Strict Pull-ups/Ring Row/Bent Over Row 50 Push Press/DB 1000M Bike/Row/Ski

For Time 800M Run/Row/Ski/Bike 40 Sit-ups/Other Core 20 DB Box Step-ups Rest 3:00 600M Run/Row/Ski/Bike 30 Sit-ups/Other Core 15 DB Box Step-ups Rest 2:00 400M Run/Row/Ski/Bike 20 Sit-ups/Other Core 10 DB Box Step-ups Rest 1:00 200M Run/Row/Ski/Bike 10 Sit-ups/Other Core 5 DB Box Step-ups Time Cap: 30 mins

Part 1 On the 3:00 x 3 Sets 5 Tempo Sumo Deadlifts @ 60% 3 Secs Up, 3 Secs Down Part 2 AMRAP 12 Row/Bike/Ski Cals [On the 00:00]: 12 Deadlifts/Good Mornings/Hip Thrusts [On the 02:00]: 24 Push-ups/Elevated [On the 04:00]: 12 Deadlifts/Good Mornings/Hip Thrusts [On the 06:00]: 24 Push-ups/Elevated [On the 08:00]: 12 Deadlifts/Good Mornings/Hip Thrusts [On the 10:00]: 24 Push-ups

Part 1 For Time 80 Knee Raises/T2B/Other Core 3600M Bike/Row/Ski 300 Single Skips/Hope Overs Partition However You’d Like Directly Into... 400M Farmer’s Carry Part 2 3 Sets 10 DB Single-Leg Romanian Deadlifts (Each) 10 Curtsy Squats (Each) 0:30 Banded Glute Bridge Hold Rest 1-2 Mins Between Sets

Part 1 On the Minute x 6: Min 1: 6 Jump Squats Min 2: 6 Lateral Bounds (Each Side) Part 2 On the 3:00 x 3 Sets 5 Tempo Front Squats @ 60% 3 Secs Up, 3 Secs Down Part 3 On the Minute x 10: 3 Power Cleans/Med Ball 3 Front Squats/Goblet/Air 3 Shoulder to Overheads Max Box Jumps/Burpees

5 Sets AMRAP 2 Max Unbroken DB Bench Press Cal Bike/Ski/Row in Remaining Time AMRAP 2 Max Unbroken Strict Pull-ups/Inverted Row Cal Bike/Ski/Row in Remaining Time