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

12 Minute AMRAP of: :30 Chin over bar hold,  ME Pull-Ups :30 Ring support Hold, ME Chest to Bars :30 L-Sit Hold, ME Bar Muscle Ups :30 Handstand Hold, ME Handstand Push-Ups

5 Rounds for Load: 100m Run 20 Mountain Climbers 1 Bear Complex (Must increase wt each round) 7 Minute cap.

For time:  400m Overhead Carry 53’s/35’s (DB or KB) 50 Double Unders 10 Chest to Bars 200m Overhead Carry 53’s/35’s (DB or KB) 50 Double Unders 10 Chest to Bars 100m Overhead Carry 53’s/35’s (DB or KB) 50 Double Unders 10 Chest to Bars 35 Minute cap.

4, 5 Minute rounds of: 2 Minutes to complete, 50 Russin Kettlebell Swings (choose wt., goal is to complete all 50 reps.) 3 Minute AMRAP of: 7 Burpees 5 KB Goblet Squats (same wt.)

For time: 200m Run (to start each round) 21-15-9: Evil Wheels 15-12-9: Hang Power Snatch 125/85 13 minute cap.

Test 1, 3 attempts for each lift: 1 RM Back Squat, 15 minute time cap. 1 RM Bench Press, 15 minute time cap. 1 RM Deadlift, 15 minute time cap.

For time: 40 Burpees 40 Cal. Ski Erg 40 Sumo Deadlift High Pulls 75/55 30 Burpees 30 Cal. Ski Erg 30 Sumo Deadlift High Pulls 20 Burpees 20 Cal. Ski Erg 20 Sumo Deadlift High Pulls 75/55 10 Burpees 10 Cal. Ski Erg 10 Sumo Deadlift High Pulls 40 minute time cap.

Teams of 2, 14 Minute AMRAP of: 15 Cals. Assault Bike ME Box Jumps 30/24″ Switch after 15 Cals. until time expires.

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