Part 1 On the 3:00 x 3 Sets: 5 Front Squats/Goblet *Start First Working Set at Moderate Heavy & Build to Heavy Part 2 2 Rounds:...

Following a 30 min clock: 0:00 - 7 Barbell Bench Press/DB Floor 1:00 - 8-10 Inverted Row/Ring Row 2:00 - Rest ... Repeat until the 15:00...

For Time (25min Cap) 30-20-10 Burpee Box Step Ups Superman Pulses Alternating Lunges Single DB Devils Press

BURN @ 6AM & 9AM

Part 1 Every 5 min for 4 Rounds: 6-8 Rear Foot Elevated Split Squat (Left Leg) 6-8 Rear Foot Elevated Split Squat (Right Leg) 60 Sec Wall...

5 Rounds x AMRAP 3: 3 Power Cleans 6 Push-ups 9 Air Squats Rest 1 Minute Btwn Rds