Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps Bench Press  Building to 75% to 85% for final set of 3 ‍* 5 Second Negative  * Build...

10 Rounds 8 Slam balls 5 Burpees  200m Run/250m Row  ‍Time Cap: 25 Mins

Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps Front Squat Building to 75% to 85% for final set of 3 ‍* 5 Second Negative  * Build...

10 Rounds  Min 1: Bike Cals  Min 2: Row/Ski Cals  Min 3: Rest

Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps Sumo Deadlift  Building to 75% to 85% for final set of 3 ‍* 5 Second Negative  *...

Every 4 Mins x 6 Rounds 15 DB Push Press 10 Burpee Pull Up 200m Run/250m Row