Part 1 EMOM For 12 Minutes 10 Kettlebell Overhead Swing 6 Push Up + Pull Across Part 2 Coaches’ choice accessory or core

5 Rounds 400m Run/500m Row/1200m Bike 15 Overhead Squats/Back Squat/Goblet ‍ Time Cap: 20 Minutes

Part 1 Max Reps Bench Press @ 90% * To Technical Failure ‍ Part 2 4 Rounds 1 Min Alt DB Shoulder Press 1 Min Alt DB Farmer Lunge 1 Min...

20 Rounds 150m Row/400m Bike 5 Burpees/Elevated

For Time 60 Wall Balls 20 Strict Pull Ups/Inverted Row/Renegade Row 40 DB Squats 800m Run/1000m Row 40 DB Squats 20 Pull Ups 60 Wall Balls

Part 1 Max Reps Power Cleans @ 90% ‍ * To Technical Failure ‍ Part 2 3 Rounds: 10 Power Cleans/DB 10 Box Jumps/Steps ‍ Directly Into... ‍...