3 Rounds: A1)8 – 12/side DB See-saw Floor/Bench press -Rest 30-seconds A2)8 – 12/side DB See-saw row - Rest 30-seconds A3)8 -12/side DB reverse lunge Rest 1 to 2-minutes between rounds DB weight. Use the heaviest DBs available that you can do for unbroken sets.

4 Intervals: (B1 - B2 -B1 -B2) B1. 3-minute AMRAP 2 – 4 – 6 – 8 – 10 – etc DB Deadlift DB Hang power clean Handstand push-up Rest 2-minutes before B2 B2. 3-minute AMRAP 2 – 4 – 6 – 8 – 10 – etc DB Push press DB Squat Burpee over the DB Rest 3-minutes before B1 DBs. 2 x 22.5/15kg or what you have available

4-5 sets for quality: 10-20 Push ups 10-15 Reps/Side - Single Leg Hip Thrust Rest 1:30-2min After each set

3 Rounds For time: 200m 30 Air Squats 20 Burpees to Target

For quality: 12 – 10 – 8 – 6 – 4 – 2 DB single leg deadlift (/side) Half kneeling DB strict press (/side) DB Renegade row (/side) DB weight. Use the heaviest DBs available that you can do for unbroken sets.

12-minute AMRAP 3 Wall walks 12 Pistols, alternating 36 Double-unders

3 Rounds @ RPE 8 A1)8 – 12/side - High Box Step ups (Slow decent) -Rest 30-seconds A2)8 -12 - Strict Chin ups (add a pause at the top if needed) - Rest 30-seconds A3)20-40sec/Side Copenhagen plank Rest 1 to 2-minutes between rounds

AMRAP in 10 minutes: 50 D.U 20 Jumping Lunges 15 T2B/ V-ups 10 Bench Dips 5 minutes Rest Then 6min AMRAP of: 8 Push ups 14 C2B Pull ups/ Pull ups 20 D.U

12-minute EMOM (40-sec work : 20-sec rest) 1) DB lateral lunge, alternating 2) Max Tuck Hold (up to 60 sec), Feet against a wall 3) DB Plank Drag Through # of reps/weight. You are free to choose a heavier weight w/ less reps or a lighter one w/ more reps.

A)For time 2 – 4 – 6 – 8 – 10 DB Devil’s press 8 – 16 – 24 – 32 – 40 Air squat B) (no rest after A) For time: 10 – 8 – 6 – 4 – 2 DB thruster Burpees DBs. 2 x 22.5/15kg or what you have available

3 - 4 Rounds @ RPE 7-8 10-14 Alt. Cossack Squats 10-15/Side Single Leg Hip Thrust Rest 1-2min

"MARY" 20minX AMRAP of: 5 Handstand Push-Ups 10 Alt. Pistols 15 Pull-Ups

3-4 Rounds: 8-10/side Bulgarian split squats 12-15 V-ups DB weight. Use the heaviest DBs available that you can do for unbroken sets.

4 Rounds, each for time: 400m Run / 180 Double Unders 20m DB front rack walking lunge 30 Push-ups 10 DB hang squat cleans Rest 2-minutes between rounds DBs. 2 x 22.5/15kg or what you have available

12minX EMOM 1)6-10 Push up to Pike 2)8-10 Strict T2B/ Knees 2 Chest 3)Rest

Four Tabatas for Total Reps in 19 minutes Tabata Burpees Tabata Lunges Tabata Sit-Ups Tabata Air Squats Rest 1 minute between Tabatas

4 - 5 Sets For quality: 8-12 DBs Romainan Deadlift (Slow decent, Fast ascend) 8-10 DBs Push Press* *Add tempo on the way down if needed to make it harder

"Open Workout 22.1" AMRAP in 15 minutes: 3 Wall Walks 12 Alt. Dumbbell Snatches @22.5/15kg 15 Box Jump Overs, Step-Down @60/50cm DB: 1 x 22.5/15kg or what you have available Box: Preform Box Jumps, step downs if you can't do BJO

14minX AMRAP - for quality reps! 12-15 Bench Dips 20 Alt. Plank Shoulder Taps 6-8 Wide Grip Pull ups

For Time: 1600m Run Rest 2 minutes 150 D.U/300 S.U Rest 2 minutes 1600m Run