Part 1 EMOM for 9 Mins Min 1: 12 DB Bent Over Row Min 2: 20-30 Sec Superman Hold Min 3: 12-15 Hollow Body Leg Raise Part 2 EMOM...

Part 1 3 Sets 3 Deadlift at 85% ‍ * Rest 2-3 Mins Between Sets 1 Big Drop Set - 15-30 Reps at 50% Part 2 4 Rounds x AMRAP 2:  20 Power...

Part 1 3 Sets: 3 Bench Press at 85% ‍ * Rest 2-3 Mins Between Sets 1 Big Drop Set - 15-30 Reps at 50% Part 2 AMRAP 5 50 Push-ups Cal Row...

[TEAMS OF 2] For Time 80 Cal Row (Split)  50 Thrusters/DB (P1/P2)  35 Strict Pull-ups/Ring Row (Each)  50 Wallballs (P1/P2)  80 Cal Row...

For Time:  ‍(30 Mins Cap)  1000M Run/Bike/Ski/Row ‍ 5 Rounds  10 AbMat Sit-ups/Other Core 20 Double Unders/Singles ‍800M Run  ‍ 4...

Part 1 3 Sets: 3 Back Squat at 85% ‍ * Rest 2-3 Mins Between Sets 1 Big Drop Set - 15-30 Reps at 50%  Part 2 For Time:  15-12-9-6-3 Front...