A) Bands + 2 rds:

     Cardio 60sec - Bike/Row/Run/Ski 

     Half Kneeling KB weight shift stretch 5/side

     Pancake Stretch 30 sec R/L/C

B) EMOM x 12 Min:

     Bike/Run 30 sec (10 easy/10 mod/10 hard)

     Offset Farmers KB Carry-20sec/arm(2 diff weights in each hand)

     Ring Supported Pistol 4/leg

C) Deadlift Every 2 min: 4 x 6.  Last set AMRAP 80% of set 3.

D) 4 Rds:

     8 DB Walking Lunges

     12 GHD Sit-ups

     10 HPC

     Row 300M.  Inc effort each rd.

*Rest 60 sec btw rds.

A) Bands + 2 rds:

     Cardio 60 sec

     Forearm Plank x 30 sec

     Yoga Push-ups x 8

B) 3 Sets:

     12 KB Chainsaw/arm

     12 Half Kneeling Single Arm Kettlebell Press/arm 

C) 3 Supersets:

     Landmine Row x 8

     Alt DB Bench Press x 6/arm

     DB Pullovers x 12

D) Conditioning x 3 Sets:

     2 min AMRAP

     20 Cal Cardio of Choice

     DB Push Press Remaining Time

     Rest 60 sec

     2 min AMRAP

     20 Cal Cardio of Choice 

     Strict Pull-Ups Rem Time

     Rest 60 sec and repeat for a total of 3 Sets

A) Bands + 2 rds:

     Cardio 60sec

     Russian Babymaker x 5

     Bottom of Squat Hold 30 sec

     Jump Squats x 10

B) Hot Start x 4 Sets:

     12 Sec Hard Bike

     4 Dual KB Clean and Press

     4 Dual KB Rack Squat

C) Every 2 Min x 4 Sets:

     3 Power Snatch 

D) 3 Working Sets:

     Front Squat x 4,3,2 

     right into 

     Back Squat AMRAP Same weight

     rest 2 min then 3 FS into BS...

E) EMOM 15 Min:

    1st) 3 Hang Power Cleans + 2 Power Cleans 

    2nd)L-Sit x 20 sec

    3rd)6 Bar Facing Burpees + 20DU

A) Bands + 2 Rds:

     Cardio 60 sec

     Scapular Push-up x 10     

     Passive Hang x 30 sec

B) Hot Start:  5Rds 

     10 Cal Row

     8 Dual Dumbbell Push Press 

     6 Dual Dumbbell Burpees 

     20 sec Tuck Hang/Hold

12 min Time Cap

C) 3 Supersets(rest 30-60 sec btw move):

     Close Grip Bench Press x 4

     Weighted Dips x 6

     Single Arm Plank 20 sec/side

D) 5 Rds Sustainable Pace

     14 Cal Bike1

     10 Dual Dumbbell Deadlifts 

     10 Toes to bar

     10 Alternating DB Push Press

20min Time Cap

E) Arm Finisher x 2 sets

     Hands-on Bench Narrow Grip Push Up AMRAP 

     12 Barbell Curl 

A) Bands + 2 Rds:

     Cardio 60 sec

     10 Tall Kneeling Landmine Press Bar only/side

     10 Body Weight Dips

B) 2 Sets 

     15 Ring Rows 

     12 DB Shoulder Rotations 

     15 Banded Tricep Extensions

C) Every 3mins x 3-4 Sets 

    Wide Grip Bench Press x 6  -immediately into

    Banded Ring Dips Dips x 12  

D) Every 3mins x 3-4 Sets 

     Barbell Row x 8 -immediately into

     Lat Pull Down x 15 

E) For Quality 

     Bike 1k 

     20 Barbell Push Press 

     15 Bar Facing Burpees 

     Bike 1k

     15 Barbell Push Press

     10 Bar Facing Burpees

     Bike 1k 

     10 Barbell Push Press 

     5  Bar Facing Burpees