6 Rounds For time of: 15 Deadlifts 225/160 400m Run 35 Minute time cap.

17 Minute AMRAP of: 10 Supine Ring Rows 20 Knees to Elbows 10 Ring Dips 20 Sit-Ups

4 Rounds for time: 15/12 Cals Ski or Row 2 Back Squats @ 90% of 1rm 10 Hand release Push-Ups

For time: 9 Floor Press 135/95 9 Toes to Bar 9 Cal. Ski/Row 15 Back Squats 135/95 15 Toes to Bar 15 Cal. Ski/Row 21 Deadlift 135/95 21 Toes to Bar 21 Cal. Ski/Row

For time: 100′ Bear Crawl 400m Run 200′ Broad Jumps 400m Run 25 GHD Sit-Ups 400m Run 200′ Broad Jumps 400m Run 100′ Bear Crawl

For time: 40-30-20-10 Double Unders Wallballs 20/14 @ 10/9′ Box Jumps 24/20″

10 Minute AMARP of: 10 DB row right arm 50/35 100m Run 10 DB row left arm 50/35 100m Run

“Tataba¬†for total reps” Burpee Double KB Cleans 53/25 25′ Shuttle Sprints Run a Tabata (8 rounds) of each movement.

:30 On/:30 Off, For 30 Minutes of: Pick one, score is cals. Assault Bike Ski Erg Rower

21-18-15-12-9-6-3 For time of: Back Squat 135/95 (no rack) Push-Ups Double Unders x3

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