3 rounds 30 seconds of each Side plankS Hand stand hold L hang 3 rounds-building sets 8/8 single arm, dumbbell clean, n press Strict press-1x5 with pause Heavy 6 then 3x3@90-100% Tabata-Row Tabata-dips

3 Rounds-Building sets 5/5 knees over toes split squats 5/5 Windmills 3 Rounds-Building sets 5/5 single leg hip thrust 5/5 Lateral ball slams Front squat-build a heavy 6 Then 3x3@90-100% Conditioning AMRAP7 100 m run 10 back squats 135/93 10 hanging knees to chest

Rx-Solo Scaled-I go you go For Time 1/2 mile run 100 m walking lunges 1/2 mile run 100 ft burpee broad jumps 1/2 mile run 100 wall ball 1/2 mile run 100 ft burpee broad jumps 1/2 mile run 100 m walking lunges 1/2 mile run

Yes5 rounds-Building sets 5 box jumps 5 heel elevated goblet squats with paws 5 barbell rows 5/5 alternating single arm, strict presses Conditioning For time 40-30-20-10 Alternating db snatches Hand release push push-ups Reverse lunges

Rx+ 3xs, rx 2xs, scaled 1x Partner or solo 1000 m run -together 500 m row-tag team 1000 m run -together 500 m ski -tag team

Part 1 20 ring rows 20 second hollow hold 20 laying med ball chest passes 20 second hollow hold Part 2-bench press Heavy 9 then 3x3 @ 90-100% Part 3-Mixed tabata Chin ups Dips Russian twists

Back squat-Heavy 9 Then 3x6 @90-100% 3 Rounds-Building sets Left Five staggered goblet squats Five single leg, jumping split squats Right Five staggered goblet squats Five single leg, jumping split squats Conditioning 1/2 mile run or 800 m ski 30/30 lateral deadlifts 1/2 mile run or 800 m ski

Part 1 AMRAP13 500 m row 100 foot sled pull 500 m row 200 foot sled push Rest two minutes Part 2 AMRAP13 500 m ski 10 Burpee box jumps 500 m ski 100 meter farmer carry Rest two minutes Part 3 AMRAP13 500 m run 100 feet walking lunges 500 m run 25 wall ball

Circuit

Part 1-4 rounds building sets 15 wall ball-Build weight 10/10 alternating kb rows Part 2-Strict press Heavy 3 then 3x1@90-100% Part 3-Mixed Tabata Devils presses Pull ups

5 rounds-Building sets 3/3 alternating jumping lunges-For height 3 deadlifts-For weight 5/5 sibgle arm kneeling strict press-For weight Conditioning 4 rounds for time 12 pull ups 10/10 lateral box step overs 8 push ups-POW

I go you go 40 minute cap Male/ female 3000/2000 m row 3000/2000 m ski 600 ft front rack carry 1500/ 1000 m Row 1500/ 1000 m Ski 300 ft front rack carry

Back squat heavy 6 then 3X3 Five rounds-building sets 5/5 single leg hip thrusts 100 foot sled push Conditioning For Time 400 m run 100 foot walking lunges 400 m run

DEKA/ DEKA MILE test run 30 REVERSE LUNGE 53/35 500M ROW 20 BOX STEP OVER 25 MED BALL SIT-UP 500M SKI ERG 100M DB FARMERS CARRY 60s/40s 25CAL LADDER 20 ALTERNATING KB CLEANS 70/50 300 ft SLED PUSH/PULL 20 DEVIL PRESSES 25s/20s Options *Scale by splitting the work *DEKA MILE-160 M run before each station