Back Squat

10 x 5

Pinnacle (RX) AMRAP 10 3, 6, 9, 12, 15... Pull-Ups DB Bench Press (2x50/35) -rest 5:00- AMRAP 10 1, 2, 3, 4, 5... Bar Muscle-Ups 2, 4, 6, 8, 10... DB Push Press (2x50/35) Keystone (DB/KB Only) AMRAP 10 3, 6, 9, 12, 15... DB Bent over Rows DB Floor Press or Push-Ups -rest 5:00- AMRAP 10 1, 2, 3, 4, 5... Double DB Snatch 2, 4, 6, 8, 10... DB Push Press Origin (Beginner) AMRAP 8 2, 4, 6, 8, 10... DB Bent over Rows DB Floor Press or Push-Ups -rest 4:00- AMRAP 8 2, 4, 6, 8, 10... Single Arm DB Snatch (alternating arms) Single Arm DB Push Press (split reps between both arms)

Pinnacle (RX) EMOM 20 Odd: 15/12 Cals (machine of choice) Even: 3 Squat Cleans (choose weight) Keystone (DB/KB Only) EMOM 20 Odd: Run 200m or 60 Double Unders Even: 8 DB Squat Cleans Origin (Beginner) EMOM 20 Odd: Run 100-200m or 80-100 Single Unders Even: 4 DB Power Cleans + 4 DB Front Squats

DB Bench Press

Bench Dips

Bench Press

10 x 5

Pinnacle (RX) AMRAP 20 15 Toes to Bar 12 Burpees 9 Box Jump Overs (24/20) 6 Wall Walks Keystone (DB/KB only) AMRAP 20 18 V-Ups or Sit-Ups 12 Burpees 12 DB Lunges 6 Wall Walks Origin (Beginner) AMRAP 15 12 Lunges (bodyweight) 9 Sit-Ups 6 Burpees 3 Wall Walks or 6 Inchworm Push-Ups

Pinnacle (RX) For Time: 10-9-8-7-6-5-4-3-2-1 Power Snatch (95/65) Overhead Squat (95/65) -rest 5:00- 10-9-8-7-6-5-4-3-2-1 Power Clean (95/65) Thruster (95/65) Keystone (DB/KB Only) AMRAP 7 10 Alternating DB Snatches 5 DB Front Squats -rest 5:00- AMRAP 7 5 DB Power Cleans 5 DB Thrusters Origin (Beginner) AMRAP 7 3 Single Arm Hang Power Snatches (left arm) 3 Front Rack Lunges (left arm) 3 Single Arm Hang Power Snatches (right arm) 3 Front Rack Lunges (right arm) -rest 5:00- AMRAP 7 3 DB Power Cleans (left arm) 3 DB Front Squats (left arm) 3 DB Power Cleans (right arm) 3 DB Front Squats (right arm)

Tempo Goblet Squat

4 x 15

DB Good Morning

Deadlift

10 x 5

Pinnacle (RX) AMRAP 3 (5 Rounds) 5 Pull-Ups 10 Push-Ups 15 Air Squats -rest 1:00 b/t rounds- Keystone (DB/KB Only) AMRAP 3 (5 Rounds) 4 Devils Press 8 Push-Ups 16 Air Squats -rest 1:00 b/t rounds- Origin (Beginner) AMRAP 3 (5 Rounds) 4 Single Arm Devils Press (2 per arm) 6 Push-Ups 12 Air Squats -rest 1:00 b/t rounds-

Pinnacle (RX) AMRAP 5 (2 Rounds) 10 Deadlifts (choose weight) 10 Burpee Box Jumps (30/24) -rest 5:00 b/t AMRAPs- Keystone & Origin (DB/KB Only & Beginner) AMRAP 5 (2 Rounds) 15 DB Deadlifts 10 Burpees over DB -rest 5:00 b/t AMRAPs-

Shoulder Press

8 x 10

Bent Over DB Row

8 x 10