EMOM 12 Minute 1:00 - :45 bike Minute 2:00 - :45 row Minute 3:00 - 15 jump squats

Back Squat

9, 6, 3, 7, 5, 2, 1 @ 6.5, 7.5, 8.5, 7.5, 8.5, 9.5, 10

DB Deadlift

4 x 8 @ 100

3:00 in 1:30 off x 3 total sets : - 15 db thrusters @ 50lbs - 20 box jump overs @ 24inches - Max calorie row in remaining time. Score is total calories completed.

3 rnds : - 12 cal ski - 6 inchworms - 12 scap pullups

Bench Press

12, 9, 9, 6, 6, 3 @ 6, 7, 7.5, 8, 8.5, 9

Dips

5 x 15

AMRAP 15:00 : - 20 hang db snatches (50/35lbs) - 16 toes to bar or v- ups - 12 burpee over the db's The goal here is to complete 5+ total rnds of this workout. Be smooth, break early on the db to try and eliminate large breaks later in the workout. Move steady on the burpees and quick on transitions. Score is total number of reps.

10:00 amrap for quality/movement : - 300 meter row - 12 box step ups - 300 meter run - 12 scap pullups

Pull-Up

6, 6, 8, 8, 10, 10, 12, 12

Barbell Rows

4 x 10 @ 8, 8, 8.5, 8.5

DB Fly

4 x 15

1:30 on 1:30 off x 7 sets - Run (hard pace) The goal here should be hard run intervals. With the 1:30 rest this should give you the freedom to run around 80-90% effort the first couple rounds and try to hold those times the remainder of the sets. Score is total meters rounded to the nearest 50 meters.