Part 1 3 Sets 5 Push Press at 77-82% Rest 2-3 Mins Between Sets Back-off week Part 2 2 Rounds 24 Knee Raises/Other Core 200m Farmers Carry 12 DB Bench Press/Floor Press/Hand Release Push Ups 100m Single Arm Overhead Carry (50m Each) Time Cap: 18 mins

3 Sets On the 2:00 x 3 Rounds 200m Run/ski/250 Row/550 Bike/0:45-1:00 Effort 5 Burpee Pull-ups/Burpee Ring Row/ Machine Cals 5 Thrusters/Wallballs/10 Air Squats Rest 2:00 Between Sets

Part 1 3 Sets 3 Power Cleans/Deadlift at 77-82% Rest 1-2 Mins Between Sets Back-off week Part 2 2 Rounds 400M Run/Ski/500 Row/1100 Bike/2:00-2:15 Effort 60 Skips/Plate Hops 10 Power Cleans/Deadlift/Hip Thrusts Directly into... 2 Rounds 200M Run/Ski/250 Row/550 Bike/1:00-1:15 Effort 30 Skips/Plate Hops 5 Power Cleans/Deadlifts/Hip Thrusts Time Cap: 15 mins

AMRAP 24 Max Calorie Machine Every 2:00 [Starting at 0:00] 12 Single leg V-ups/Other Core 3 Box Jumps/8 Squat Jumps/8 Reverse Lunges

Part 1 Every 40 sec x 6: Min 1: 20m Power Skips for Height Min 2: 3 Depth Drops Part 2 3 Sets 3 Front Squats at 77-82% Rest 1-2 Mins Between Sets Back-off week Part 3 5 Rounds 9 Front Squats/Goblet/18 Air Squats 9 Burpees Over Bar/Machine Cals Time Cap: 8 mins

[TEAMS OF 2] 10 Rounds Each (20 Total) 10 Cal Bike/14 Cal Row/:30-1:00 Effort 12 Russian Kettlebell Swings/DB Hang Power Clean 100m Run/Ski/125 Row/275 Bike Alternate Full Rounds Time Cap: 30 mins