AMRAP 5:  15 DB Push Press  400m Run/500m Row 15 DB Push Press  Max Cal Row/Bike   ‍ Rest 5 Minutes    ‍AMRAP 5:  12 DB Front...

Part 1 Heavy Set of 10  Bench Press  Part 2 AMRAP 16 12 Burpee Pull-ups/Burpee to Target/Elevated   60 Double Unders/90 Single Skips ...

Part 1 Heavy Set of 10  Front Squat Part 2 AMRAP 12:  12 DB Box Step-ups 8 Single Arm Devil's Press   ‍ On the 0:00/4:00/8:00  400m Row *...

Part 1 3 Rounds 6-8 DB Shoulder Press 10-12 Alt Shoulder Press 10-12 Lateral Raises Rest 1-2 Min Between Rds Rest 4 mins before Part 2  ...

4 Sets Each Set is 4 Rounds of 4 HEAVY Barbell Deadlift/8 DB 12 Air Squat   BETWEEN Each Set, Complete: 400m Run/500m Row ‍

3 Rounds 24 Alt Plank Row* 24 Box Jump Over *1 Rep is BOTH Right + Left side!!!