Part 1 Bench Press 5 Rep Max Part 2 AMRAP 15: 5 Strict Pull-ups/Inverted Bar Row/BOR/Seated Banded 30 Double Unders/45 Singles/Plate...

10 Rounds 12 Cal Row/9 Cal Bike/12 Cal Ski/200M Run 12 Wall Balls/Med Ball or DB Thrusters/Jump Squats *1 Min Rest Between Rounds

Part 1 Power Snatch 5 x 3 Part 2 For Time 50 Calorie Row 50 Hang Power Snatches /DB Snatches 40 Toes to Bar/Leg Raises/Alt V-Ups...

BURN @ 6AM & 9AM

Part 1 5 Rounds (Rest 30 seconds between movements) 5x 4 Back & Forth Goblet Lunges* (20 Total) 12 DB/KB Waiter Squat, Right 12 DB/KB...

For Time 30-20-10 Push Press/Push Ups Burpee Pull-ups/Burpees/Strict Pullups/Plank Box Jump Overs /Step Overs