30 second wall sit 30/30 sec side plank Then3 rounds 3 squat jumps 3/3 single leg RDLs Back squat-Heavy 3 3 rounds-Building sets 15/15 goblet Bulgarian split squats 10 bottom, half sumo deadlifts 30 second hollow hold 5 rounds for Time, 5 minute cap 5 kb swings 70/53 10 med ball set ups 100 m run

In 40 minutes 1.5 mile run Then Amrap in remaining time 500 m ski 50 foot sled drag 25. Situps 500 m row 25/25 side planks reps

Front squat-heavy six 20/20 karaoke between each buildup set 4 rounds building sets 10 foot sprint, max effort 10/10 back rack Bulgarian split squat 20 second Hollow rock AMRAP8 10/7 cal row 10 Burpee’s 10/10 walking lunges

5 rounds building sets 5 kettlebell cleans 5 close grip bench press 5 strict hanging knee to elbows 3 rounds building sets 5/5 overhead reverse lunges with plate 5 barbell Rows For Time 100 m farmers carry 20. Devils presses 100 m farmers carry

I go you go 5x 200 m runs each 5x 200 m rows each 5x 200 m runs each 5x 200 m ski each 5x 200 m runs each

Strict press-heavy 9 Then fire Set 1 X 20 Five rounds-building sets 5 pull-ups pow 5 barbell curls 5/5 bottoms up presses 5 overhead dumbbell tricep extensions Condition Mixed Tabata Ball slams Double or single unders

Back squat-Heavy 9 Then-Fire set 1x20 5 rounds-Building sets 5 heel elevated goblet squats 5 good mornings *Accumulate 300/200 ft sled drag Throughout 5 rounds Conditioning 8 minute cap 100 (50/50) single db step ups 35/25 *Every other minute 100 m run

Rx-Delta Scales-Straight 1 round 40 wall ball 400 m row 800 m run (1/2 mile) 2 rounds 30 wall ball 300 m row 600 m run 3 rounds 20 wall ball 200 m row 400 m run 4 rounds 10 wall ball 100 m row 200 m run

5 rounds-Building sets 3 box jumps 6 barbell thrusters 9 DBL db rows On an 8 minute clock 100 m walking linges Then Amrap in remaining time 50 ft bear walk 25 kb swings

Rx+6 rounds Rx 4 rounds Scaled 2-3 rounds 500 m row 25 sit ups 500 m ski 25/25 flutter kicks Every 4th minute Run 200 m

0-430 1k row Rest remaining time 500-930 60 hand release push ups Rest remaining time 1000-1430 100 goblet squats Rest remaining time 1500-1930 1k ski Rest remaining time 2000-2430 100 lunges Rest remaining time 2500-2930 50 burpees

Four rounds-building sets 12/12 single arm bench press 12/12 alternating kettlebell rows 12 heel elevated goblet squats with a pause Amrap8 5 devils presses 10 lateral Box step overs

4 rounds In 4 minutes Run 400 meters Then IRT Max cal row Rest 1 minute In 4 minutes Run 400 meters Then IRT Max cal ski Rest 1 minute

3 rounds Work 10 seconds Rest 20 High knees in place as many as possible Power jacks Back squat-heavy, 6 Then 3-5x3@90-100% Lateral Box step downs3x5/5 Hip thrustS 3x10 In five minutes Run 400 m 30 sandbag lunges Amrap IRT Wall ball= score

Rx+3 xs Rx 2xs Scaled 1x 1000 m run 30/24 cal ski 800 m run 30/24 cal row 600 m run 30 burpee pull ups 400 m run 30 (15/15) sandbag lunges 200 m run 30 dbl db thrusters