A. Back Squats 4×4 B. AMRAP 3 10 Pushups 10 Situps 10 Airsquats *rest 1 min AMRAP 3 10 Floor Press (45/25) 10 Weighted Situps (45/25) 10 Front Squats (45/25) *rest 1 min AMRAP 3 10 Ring Dips 10 v-ups 10 G2OH

A. Bench Press 5×3 B. AMRAP 12 10 HSPU 15 KB Swings (70/53) 20 Box Jumps (24/20)

A. 3 rds for time: 7 Mu’s 50 Airsquats 1000m Row

A. Every 2 mins for 12 mins: 1 power snatch + 1 OHS B. AMRAP 7 10 DB Burpees 10 DB Snatch (65/45)

A. EMOM 12 Min 1- 40ft HSW or 40sec HSH Min 2- 10-15 C2B Min 3- 10 Ring Dips B. EMOM 10 Min 1-12/10 Row Min 2- 100m Farmer Carry (50/35)

A. Every 2 mins for 14mins: 1 power clean + 1 front squat B. 3 rds for time: 20 WallBalls (25/20) 50 DU

A. 5 k (3 laps of 1 mile loop)

A. Tabata Situps Airsquats Pushups Lunges B. 2 rds 1 min- Max Burpees 1 Min- Max Wallballs (20/14)

A. Strict Press 4×3 B. EMOM 15 Min 1-15 KB Swings (70/53) Min 2- 3-5 MU’s Min 3- 12 Pistols

A. EMOM 9 Min 1- 40 Sec OHS Min 2- 40 Sec Tuck Hold Min 3- 10 DB Strict Press B. Every 2 mins for 14 mins: 1 Snatch + 1 OHS C. 1 set tabata V-ups

A. Back Squat 4×4 B. 3 rds for time: 400m Run 20 Pullups 10 Burpees *Bring WV

A. Every 2 mins for 14 mins: 1 Power Clean + 1 Front Squat B. AMRAP 7 50 DU 10 Front Squats (155/105)