Part 1 Bench Press Heavy Set of 20 Part 2 5 Rounds 50 Double Unders/75 Single Skips 25-20-15-10-5 Dumbbell Snatch 12 Cal Row/9 Cal...

Part 1 As Far as Possible in 15 Mins 100m Run/125m Row 1 Strict Pull Up/Pulling Mod 100m Run 2 Strict Pull Up 100m Run 3 Strict Pull Up...

Part 1 Sumo Deadlift Heavy Set of 20 Part 2 5 Rounds: 100m Heavy Carry of Choice 10 Weighted Good Mornings/Hip Thrusts ‍Directly Into......

For Quality 2 Sets - 10 Bent Over Row 2 Sets - 10 Reverse Grip Bent Over Row 2 Sets - 10 Seated Reverse Flys 2 Sets -16 Alt DB Curls...

Part 1 Front Squat Heavy Set of 20 Part 2 For Time: 1000m Row/800m Run 30 Thrusters 20 Pull-ups 500m Row/400m Run 20 Thrusters 10 Pull-ups

5 Rounds 30 Kettlebell Swings 30 Hand Release Push-ups 24 Cal Bike/36 Cal Row ‍Rest 2 Mins Between Rounds ‍Time Cap: 35 Mins