Part 1 On the 3:00 x 3 Sets 5 Tempo Bench Press @ 60% *3 Secs Down, 3 Secs Up Part 2 For Time 50 Push-ups, 500M Row 40 Push-ups, 400M Row 30 Push-ups, 300M Row 20 Push-ups, 200M Row 10 Push-ups, 100M Row Time Cap: 18 mins

[On the 00:00] - For Time 1600M Run/Row/Bike/Ski [On the 10:00] - For Time 100 Kettlebell Swings   [On the 20:00] - For Time 600M Farmer’s Carry Time Cap: 30 mins

Part 1 On the Minute x 6: Min 1:  6 Lying Medball Chest Passes Min 2:  3 Pause Squat Box Jumps Part 2 On the 3:00 x 3 Sets 5 Tempo Back Squat @ 60% 3 Secs Down, 3 Secs Up Part 3 On the Minute x 12 [6 Rounds] Min 1:  Wallballs/ Goblet Squat/Push Press Min 2:  Box Jumps

Part 1 AMRAP 20 400M Run/Row/Bike/Ski Max Unbroken Strict Pull-ups Part 2 Mobility Flow 2:00 of Each Movement: Couch Stretch Down Dog to Up Dog Sphinx Hold Table Top Hold

Part 1 On the 3:00 x 3 Sets 5 Tempo Deadlifts @ 60% *3 Secs Up, 3 Secs Down Part 2 5 x AMRAP3 8 Deadlifts/Hip Thrusts/Good Mornings 12 Cal Bike 45 Skips/Hop Overs/Double Unders Rest 1 Min Between AMRAPs

50 Reps of the TFS Complex 1 Rep is: 2 Alt DB Plank Row + 1 DB Push Up + 1 DB Squat Clean Thruster + 2 Alt DB Shoulder Rack Lunge