Part 1 - Back Squat 15 minutes to Build to Heavy 3 Reps Part 2 5 Rounds For Time 10 Burpees 10 Goblet Squat/ Double DB Front Squat 10 Box...

3 x AMRAP 4: 500m Row 50 Double Unders/75 Singles Max DB Snatches Rest 4 Mins Between AMRAPs Increase DB Weight each AMRAP if possible

8 Rounds For Time: 6 Hang Power Cleans/DB Hang Power Cleans 9 Kettlebell Swings 12 Cal Bike *Rest 1 minute between Rounds

BURN @ 6AM & 9AM

Part 1 - Deadlift Every 3 minutes x 4 Rounds 10 reps Part 2 3 Rounds For Time: 400m Run/500m Row/1000m Bike 15/leg Weighted Box Step Ups...

For Time 15 D-Ball Over Shoulder 15 Barbell Shoulder Press 12 D-Ball Over Shoulder 12 Barbell Shoulder Press 9 D-Ball Over Shoulder 9...