Warm-Up 2 Rounds 10 Glute Bridges 25ft Single Arm Overhead DB/KB Carry (each arm) 20 Mountain Climbers 4 Rounds 3 Tempo Suitcase Deadlifts 3 DB/KB Hang Snatches 3 Lateral Burpees over DB/KB *30 seconds on a machine of choice between rounds 2 Rounds 0:15 hard effort on machine of choice or 20 Double Unders or 30 Single Skips 3 Devils Press

Level 1 5 Rounds For Time: 20/15 Calories (machine of choice) 10 Devils Press Level 2 5 Rounds For Time: 50-100 Double Unders or 200m Run 10 Devils Press Level 3 5 Rounds For Time: 75 Singles or Line Hops 5 Devils Press

Bench Press

Chest-Supported DB Row

DB Fly

Wide Grip Standing Barbell Curl

Warm-Up 2:00 Easy Cardio 1 Round 10 World’s Greatest Stretch (each side) 10 Inchworm Push-ups 10 Elevated Heels Squat & Reach 20 PVC Pass-Through or Banded Pass-Through 30-60 sec Plank Hold 3 Rounds 10 Air Squats 10 Sumo Deadlift High Pulls (empty bar round 1, add weight each round) 10 Box Step Ups (round 1), 5 Box Jumps (round 2 & 3) 10 Push Press (empty bar round 1, add weight each round) 60/40/20 sec Row (increase pace each round)

Level 1 3 Rounds for Max Reps: 1:00 of Wall Balls (20/14) 1:00 of Sumo Deadlift High Pulls (75/55) 1:00 of Box Jumps (20") 1:00 of Push Press (75/55) 1:00 of Rowing (Calories) 1:00 of Rest *Record total reps accumulated across the 3 rounds Level 2 3 Rounds for Max Reps: 1:00 of Goblet Squats 1:00 of Dumbbell Snatches 1:00 of Broad Jumps 1:00 of Burpees 1:00 of Shuttle Runs (25ft) 1:00 of Rest *Record total reps accumulated across the 3 rounds Level 3 3 Rounds for Max Reps: 1:00 of Air Squats 1:00 of Dumbbell Snatches 1:00 of Broad Jumps 1:00 of Burpees 1:00 of Shuttle Runs (25ft) 1:00 of Rest *Record total reps accumulated across the 3 rounds

DB Strict Press

Heel Elevated Goblet Squat

Single Leg RDL

DB Overhead Tricep Extension

Warm-Up 3 Rounds 10 Step Back Reverse Lunges (alternating legs) 20 sec Hollow Rock or Hollow Hold or Dead-Hang from Bar (active position) 10-15 Banded Straight Arm Lat Pulldown or 10 Dumbbell Pullover 10 Alternating Cossack Squats (5 per leg) 2 Rounds @ Moderate-Fast Effort 5-10 Toes to Bar or V-Ups or Sit-ups 10 Alternating Lunges (round 1 single DB/KB, round 2 pair of DB/KBs) Rest 30-60 seconds between rounds Beginners use single DB/KB for both rounds

Level 1 For Time: 30-20-10 Toes to Bar Double DB Front Rack Lunge Level 2 For Time: 30-20-10 V-Ups Double DB Front Rack Lunge Level 3 For Time: 30-20-10 Goblet Lunges Sit-Ups

Back Squat

4 x 3

Back Rack Lunges

Core Work 50-40-30-20-10 Sit-Us *Perform 1:00 Plank b/t sets

3 Sets 30/24 Calorie Echo/Assault Bike 20/16 Calorie Echo/Assault Bike 10/8 Calorie Echo/Assault Bike *Rest 1:00 b/t efforts and 2:00 b/t sets *No machine? Perform the following workout: 3 Sets 30 Burpees to Target 20 Burpees over DB/KB 10 Burpees with Double Push-Up *Rest 1:00 b/t efforts and 2:00 b/t sets

AMRAP 20 1 Round of Cindy 15/12 Calories (machine of choice) or 200m Run Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats *If no access to rig/pull-up bar, choose one of the following options: -Bent Over Double DB/KB Rows -Bent Over Banded Row -Pendlay Row

3000m Row (or Run or Ski) -rest 3:00-5:00- 2000m Row (or Run or Ski) -rest 3:00-5:00- 1000m Row (or Run or Ski) *If you only have access to a Bike, modify to the following: 6000m Bike -rest 3:00-5:00- 4000m Bike -rest 3:00-5:00- 2000m Bike

Warm-Up 1 Round 20 Band or Bar Pass-Throughs 10 Diagonal Band Pull-Aparts (each side) 20 Alternating Shoulder Taps in Tall Plank 10-15 Single Arm Dumbbell Rows (each side) 10 Vertical Jump & Reach 2 Rounds (empty barbell) 5 Snatch Grip Deadlift 5 Dip + Shrug 3 Hang Snatch High Pull 3 Muscle Snatch 3 Behind-the-Neck Snatch Drops (land in catch position) 3 Power Snatch

Level 1 AMRAP 2 (5 Sets) 10-8-6-4-2 Power Snatches* 10 Burpees over Bar Max Pull-Ups -rest 2:00 b/t rounds- Level 2 AMRAP 20 16 DB Snatches 8 Lateral Burpees over DB 16 DB Hang Clean & Jerks 8 Lateral Burpees over DB -rest 1:00 b/t sets- Level 3 AMRAP 15 10 DB Snatches 5 Lateral Burpees over DB 10 DB Hang Clean & Jerks 5 Lateral Burpees over DB -rest 1:00 b/t sets-

Strict Press

Bench Dips

DB Lateral Raise

Hammer Curl

Warm-Up 2 Rounds 10 Single Leg Deadlifts (each side) 10 Pause Air Squats (elevate heels if needed) 20 sec Plank 20 sec Side Plank (side 1) 20 sec Plank 20 sec Side Plank (side 2) 200m Easy Jog or 60 seconds on a machine of choice 3 Rounds 5 Front Squats or 5 Tempo DB/KB Front Squats 10 Deadlifts or DB Deadlifts 100m Run or 10/8 Calories (fast pace) Rest 60 seconds between rounds Increase weight each round if using a barbell

Level 1 AMRAP 20 10 Front Squats 20 Deadlifts 300m Run Level 2 AMRAP 20 15 Double DB/KB Front Squats 30 Double DB/KB Deadlifts 300m Run Level 3 AMRAP 20 10 Goblet Squats 10 Double DB Deadlifts 200m Run

Push-Up

1-Arm DB Row

Goblet Squat

DB Good Morning

Rest