Zercher Squat

3 x 3

Step-Ups

3 x 12

For time 800m Run 50 Strict Pull-Ups 100 Push-Ups 150 Air Squats 800m Run Break up the pull-ups, push-ups, and air squats however you want. Time cut off 20 minutes.

DB Bench Press

3 x 8

YTW

3 x 15

4 Rounds AMRAP 3 5 Push Press (climbing) 15 American KB Swings (heavy) With all time remaining... Max Sit-Ups Rest 90 seconds between rounds. - AMRAP applies to the sit-ups, the push press, and KBS are performed once per round. - Climbing means increasing the weight each round. Start moderate and build up to heavy, but you should be able to perform all 5 reps unbroken in every set. Unbroken doesn't mean easy :)

Hang Power Clean + Power Clean

4 x 1

Straight Leg Deadlift

3 x 8

AMRAP 15 14/12 Calorie Row 12 Wallballs 10 No Push Burpee

Bulgarian Split Squat

3 x 8

Barbell Hip Thrust

3 x 15

5 Rounds for time 200m Run 200/100m Row 75 Double-Unders Time cut off 18 minutes.

Strict Press

3 x 3

Feet Elevated Ring Row

3 x 12

Every 2 minutes until you reach 100 Burpees... 10/7 Calorie Assault Bike 5 Dual DB Hang Cleans (mod) Max Burpees Time cut off 20 minutes.

Romanian Deadlift

3 x 8

Reverse Lunges

3 x 12

For time (partner) 60-50-40-30-20 Front Squats (light) 60-50-40-30-20 Ring Rows 60-50-40-30-20 Calorie Machine (your choice) 200-150-100-50 Sit-Ups Time cut off 40 minutes. .... For time (individual) 30-25-20-15-10 Front Squats (light) 30-25-20-15-10 Ring Rows 30-25-20-15-10 Calorie Machine (your choice) 100-75-50-25 Sit-Ups Time cut off 40 minutes.