A. (For warm up) 1:00 plank 1:00 side plank 1:00 contralateral plank 10 dbell bicep curls 10 push ups 10 dbell RDL with 5 second negative 10 light dbell front squat with 3 second pause B. (15:00 clock) Every 3:00: 50 elevated plank taps 100 hop overs C. (21:00 AMRAP) 3 caterpillars 6 farmer carry (50’) 12 dbell push ups D. Static stretches

A. (For warm up) 50 seal jacks 50 ice skaters 50 jump squats (from box) -then- 3 rounds: 100m jog 70 flutter kicks B. (8:00 cap) 3 sets: 10/10 front rack split squats (Pick load for strength) C. (27:00 clock) 0:00-3:00: 400m run 3:00-6:00: 400m run 6:00-9:00: 400m run 9:00-12:00: 300m run For remainder: max v-ups 12:00-15:00: 300m run For remainder: max v-ups 15:00-18:00: 300m run For remainder: max v-ups 18:00-21:00 200m run For remainder: max sit ups 21:00-24:00: 200m run F

A. (For warm up) 1:00 box dip hold 1:00 pigeon each side -then- 2 rounds: 10 air squats to box 20 second max renegade row 30 second elevated plank hold B. (8:00 clock) Every 2:00: 6 dbell shoulder press + 5 second negative (For strength) C. (For time) 40-30-20-10 Dbell push press (dbell each hand) 80-60-40-20 Dbell bent over rows (dbell each hand) (50) air squats D. Static stretches

A. (For warm up) 10 box step up 20” 15 split squats (no weight) 20 walking lunges 25 single leg glute bridge with pause each side 2:00 wall sit 15 push ups on knees 10 box step up B. (3 rounds) 15 push ups 50’ walking lunge C. (7:00 AMRAP) 30 elevated plank taps Rest 30 seconds D. (15:00 EMOM) 0:00-5:00: 10 burpees over dbell 5:00-10:00: 12 dbell box step up (1 dbell) 10:00-15:00: 14 dbell hang snatches (1 dbell) E. Static stretches

A. (For warm up) 2 rounds: 15 hollow rocks 15 light bell front squats 2 rounds: 12 light dbell squat cleans (1 dbell) 15 hollow ups B. (6:00 EMOM) 3 sumo deadlifts + 5 sumo deadlift high pulls (Pick load for strength) C. (20:00 clock) Every 2:00: 7 dbell hang squat cleans (dbell each hand) 14 v-ups D. Static stretches

A. (For warm up) 40 seal jacks 15 single leg dradlift each side 40 ice skaters 15 single leg single arm bent over row each side 400m jog B. (For time) 30 dbell deadlifts (dbell each hand) 500 mountain climbers 30 dbell deadlifts (dbell each hand) 50 sprawls 30 dbell deadlifts (dbell each hand) 50 devil rows C. (For extra) 1 mile run cool down D. Static stretches

A. (For warm up) 1:00 box dip hold 30 second max bicep curls 1:00 single leg plank each side 30 second max box pistols each side B. (2 rounds) 20 second max: mountain climbers 25 second: elevated plank 30 second max: renegade rows C. (15:00 EMOM) 0:00-5:00: 10 box dips with 3 second negative 5:00-10:00: 10 dbell bent over row with 3 second negative 10:00-15:00: 10 burpee box jump or burpee step up D. (4 rounds for time) 9 devil rows 60 hop overs 30 dbell single arm shoulder p

A. (For warm up) 40 second max: box step up 40 second max: walking lunges 30 curtsy lunges 30 second max: seal jacks 20 light dbell bent over fly 20 dbell bicep curls 1:00 max: mountain climbers 1:00 max: hollow flutter kicks B. (3 rounds) 100m jog 12 push ups 14 light dbell push press 16 air squats C. (3 sets of 9:00 clock) 0:00-3:00: Max reps: dbell push ups 3:00-6:00: Max reps: light dbell thrusters 6:00-9:00: 400m run For remainder: max reps anchored sit ups D. Static str

A. (For warm up) 1:00 max bicycle crunches 20 Spider-Man lunges 30 no weight reverse lunges 10 single leg deadlift each side 35/25lb 20 single leg glute bridge with pause each side 30 dbell hang snatches (light dbell) B. (6:00 EMOM) 8/8 dbell hang snatches C. (For time) 20-16-12-8-4 Dbell snatches (dbell each hand) Burpee over Dbell & back Dbell front rack reverse lunges D. Static stretches

A. (For warm up) 30 second seal jacks 20 box step ups 20” 1:00 plank 200m walk with weight 30 box pistols with dbell B. (3 rounds) 15/15 dbell single arm bent over row 70/50lb 45 second side plank each side C. (5 sets) 2:30 clock 2:30 rest 20 box jumps or jump squats 10 shuttle runs (50’) For remainder: max pike push ups D. Static stretches

A. (For warm up) 20 box step up 20 light dbell split squat 20 air squats 1:00 wall sit 1:00 downward dog 1:00 low plank B. (3 rounds) 12 light dbell squat cleans 15 light dbell swings 18 light dbell bent over fly (dbell each hand) C. (15:00 clock) Every 3:00: 10 heavy dbell front squats (dbell each hand) 10/10 dbell single arm bent over row D. (For time) 60 dbell single arm front squats 40 dbell single arm cleans 60 dbell bent over rows (dbell each hand) E. Static stretches

A. (For warm up) 1:00 max: light dbell floor shoulder press 45 second: flutter kicks 30 light dbell snatches (dbell each hand) -then- 2 rounds: 10 box dips with 3 second negative 15 hollow rocks 20 second: bicycle crunches B. (5 rounds for time) 15 dbell hang power snatch each side 20 v-ups 25 dbell step ups -then- 100 push ups 20 shuttle runs with weight (50’) 300 mountain climbers D. Static stretches

A. (For warm up) 50 seal jacks 50 ice skaters 50 jump squats 50 jumping lunges -then- 3 rounds: 100m jog 12 dbell single arm bent over row each side B. (9:00 clock) Every 1:30: 6 dbell sumo deadlift (dbell each hand) (Pick load for strength) C. (9:00 clock) Every 1:30: 6 dbell sumo deadlift high pulls (dbell each hand) (Pick load for strength) D. (Not for time) 1 mile run E. Static stretches

A. (For warm up) 1:00 max: walking mountain climbers 1:00 max: floor wipers 10 reverse sit ups 10 single leg glute bridge with pause each side 10 air squats to box B. (8:00 clock) Every 2:00: 45 second collective L sit or hollow hold C. (30:00 EMOM) Minute 1: 10 sprawls + for remainder: max ab mat sit ups Minute 2: 20 dbell swings Minute 3: 30 air squats Minute 4: max burpees Minute 5: rest D. Static stretches

A. (For warm up) 30 second max: box dips 30 second max: seal jacks 30 second max: pike push ups 30 line hop overs 30 second max: light dbell bent over fly 30 second elevated plank hold B. (8:00 clock) Every 2:00: 50 elevated plank taps 30 Russian swings C. (As many reps as possible in 21:00) 21-18-15-12-9-6-3 Dbell bent over rows (dbell each hand) 42 hop overs Walking lunges (each side) For remainder: Max: caterpillars D. Static stretches

A. (For warm up) 1:00 max step up (any height) 10 cat camels 1:00 dip hold 10 single leg deadlift each side 1:00 front squat hold B. (4:00 EMOM) 5 dbell deadlifts (dbell each hand; light) 4 shuttle runs (50’) C. (10:00 clock) Every 2:00: 10 front rack split squats each side (For strength) D. (10 rounds for time) 6 dbell deadlifts (dbell each hand) 8 dbell hang power cleans (dbell each hand) 100m run E. Static stretches

A. (For warm up) 20 second max: hollow ups 20 second max: bicycle crunches 20 second max: flutter kicks 20 air squat to box 20 air squats 20 Russian twists B. (2 rounds) 10 light dbell front squats 25 ab mat sit ups C. (15:00 clock) Every 3:00: 15 dbell front squats (dbell each hand) 1:00 plank D. (16:00 AMRAP) 14 light dbell thrusters (1 dbell) 12 push ups 10 single arm devil press E. Static stretches

A. (For warm up) 1:00 max single leg glute bridge 10 box pistols each side 20 push ups on knees 20 air squats 30 second max: mountain climbers 30 second max: light dbell bent over fly B. (3 rounds) 5/5 dbell single arm hang cleans 5/5 dbell single arm front squat C. (For time) 240 mountain climbers 120 dbell bent over row (dbell each hand) 80 dbell hang squat cleans (dbell each hand) *Partition as needed D. Static stretches

A. (For warm up) 1:00 max: hollow ups 1:00 side plank 20 light dbell elbows out push press 20 light dbell floor shoulder press 30 second wall sit 30 second max: single leg single arm bent over row each side B. (3 rounds) 10 light dbell overhead squat 20 heel elevated squats C. (30:00 clock) Every 3:00: 6 dbell snatches (dbell each hand) 60 hop overs 9 sprawls D. Static stretches

A. (For warm up) 1:00 max box pistol each side 20 curtsy lunges 1:00 max hollow ups 20 single leg deadlift each side 1:00 max: hollow rocks 20 reverse sit ups B. (For hypertrophy/ strength) 5 sets: Max reps until failure: Alternating bicep curls (Increase weight each set) Rep range: 8-25 each side C. (5 sets) 3:00 clock 1:00 rest 5 caterpillars 300m run For remainder: v-ups D. (1 round) 2:00 each stretch: butterfly Straddle Pigeon (L) Pigeon (R) Wall squat

A. (For warm up) 30 split squats each side 30 line hop overs 20 light dbell bent over fly 20 light dbell shoulder press each side 1:00 contralateral plank 10 light dbell front squats B. (2 rounds) 45 second max: box step up 20” 30 second plank 15 air squats C. (For time) 21-18-15-12-9-6-3 Dbell Thrusters (dbell each hand) Burpee box jump or burpee step up D. Static stretches

A. (For warm up) 1:00 max bicycle crunches 20 second box dip hold with weight 1:00 max: mountain climbers 20 second box dip hold with weight 100m light jog 20 second box dip hold with weight B. (5 sets) 30 second max: sprawls 1:00 rest C. (24:00 EMOM) Minute 1: 10 single arm bent over row each side Minute 2: 25 box dips Minute 3: max devil rows Minute 4: rest D. Static stretches

A. (For warm up) 4 rounds: 5 caterpillars 10 reverse lunges (no weights) 20 second single leg high plank each side B. (3 rounds) 15 dbell shoulder press each side (light) 20 bicep curls 250 flutter kicks C. (10:00 clock) Every 2:00: 30 second elevated plank hold 30 elevated plank taps D. (5 rounds for time) 8 pike push ups 16 dbell hang snatches 32 dbell reverse lunges E. Static stretches

A. (For warm up) 100m jog 20 renegade rows (light) 40 seal jacks 20 light dbell bent over fly 100m jog B. (8:00 clock) Every 2:00: 10 dbell single arm bent over row each side C. (6 rounds for time) 6 dbell sumo deadlift high pulls (dbell each hand) 8 dbell bent over row (dbell each hand) 10 box jump or jump squats 12 devil rows -then- 500m run D. Static stretches

A. (For warm up) 1:00 front squat hold 50’ walking lunges 30 Russian swings 10 shuttle runs (50’) B. (Every minute for 6:00) 6 dbell power cleans (dbell each hand; light weights) 30 second hollow hold C. (30:00 clock) Every 3:00: 6 dbell power cleans (dbell each hand; heavy weights) 6 burpees 12 v-ups (Pick load for strength) D. Static stretches

A. (For warm up) 50’ walking lunge 5 caterpillars 50 Russian twists 25 second single leg plank each side 25 dbell strict press each side 250 hollow flutter kicks B. (6:00 cap) 3 rounds: 30 second box dip hold 45 second front squat hold 60 second handstand elevated plank hold C. (3 sets) 9:00 clock 1:00 rest 0:00-3:00: 200m run For remainder: max air squats 3:00-6:00: 200m run For remainder: max push ups 6:00-9:00: 200m run For remainder: max sit ups D. Static stretches

A. (For warm up) 20 sec max on each: hollow ups Hollow rocks Flutter kicks Bicycle crunches Contralateral plank each side B. (3 rounds) 45 second plank 30 second max: line hop overs 15 single leg glute bridges each side C. (For time) 3 rounds: 10 hang snatches (1 dbell) 200 hop overs 3 rounds: 10 dbell snatches (dbell each hand) 15 sprawls 3 rounds: 10 single arm devil press 200 mountain climbers D. Static stretches

A. (For warm up) 20 ice skaters 250 mountain climbers 1:00 max: box step up 20” 25 light dbell single arm shoulder press each side 20 walking  lunges B. (3:00 cap) 2 rounds: 6 pike push ups 18 reverse lunges C. (15:00 clock) Every 3:00: 5 dbell push press (heavy; dbell each hand) 1:00 elevated plank hold D. (As many rounds as possible in 15:00) 3 dbell shoulder press (dbell each hand) 18 dbell box step up 50/35lb; 24/20” 6 dbell push press (dbell each hand) 18 dbell box step

A. (For warm up) 1:00 plank 15 box pistols each side 20 air squats 1:00 side plank 15 light dbell single leg deadlift each side 20 air squats B. (4:00 clock) Minute 1: 10 light dbell shoulder press Minute 2: 15 light dbell bent over fly Minute 3: 20 light dbell deadlift Minute 4: 25 light dbell front squats C (10:00 clock) Every 2:00: 10 single arm bent over row each side 10 bent over rows (dbell each hand) D. (10 rounds for time) 15 light dbell thrusters (1 dbell) 10 dbel

A. (For warm up) All dynamic stretches B. (2 rounds) 10 light dbell snatches 12 reverse sit ups 14 reverse lunges (no weight) C. (As many rounds as possible in 30:00) 2 rounds: 10 double dbell snatches 20 double dbell reverse lunges -then- 30 renegade rows 40 v-ups D. Static stretches

A. (For warm up) 2 rounds: 30 second max on each: Box step up Light dbell push press Air squats Hop overs Sit ups B. (For time) 2 rounds: 12 burpee over & back 12 cleans (dbell each hand; light) 12 burpee over & back 12 dbell thrusters (dbell each hand; light) 2 rounds: 12 burpee over & back 12 cleans (dbell each hand; moderate) 12 burpee over & back 12 dbell thrusters (dbell each hand; moderate) 2 rounds: 12 burpee over & back 12 cleans (dbell each hand; heavy) 12 burpee ove

A. (For warm up) 1:00 max: single leg glute bridge each side 1:00 max: heel elevated squats 1:00 max: seal jacks 1:00 max: single leg deadlift each side 1:00 max: box dips B. (2 rounds) 20 box pistols each side (no weight) 15 single arm bent over row each side 1:00 max: Dbell overhead reverse lunges C. (20:00 clock) Every 4:00: 300m run 20 sprawls D. (1 round) 2:00 each stretch: Butterfly Straddle Pigeon (left) Pigeon (right) 1:00 each stretch: Saddle Downward dog

A. (For warm up) 25 seal jacks 25 hollow rocks 25 elbows out push press (light) 15 light dbell bent over fly 15 knee push ups 15 dbell single arm shoulder press each side B. (6:00 clock) Every 2:00: 9 dbell shoulder press (dbell each hand) 18 reverse sit ups C. (20:00 running clock) 21 dbell push press 21 devil rows 15 burpee box jump or burpee step up 15 renegade row each side 9 caterpillars 9 dbell clean and push press (Dbell each hand on all Dbell movements) For remainder:

A. (For warm up) 30 second box dip hold 30 second max: air squats 30 second max: line hop overs 10 single leg deadlift each side 1:00 wall sit 1:00 low plank B. (10:00 cap) 18-15-12-9 Jump squats (100) mountain climbers C. (8:00 clock) Every 2:00: 50 Dbell hop overs 30 second max: Dbell bent over fly (dbell each hand) D. (As many rounds as possible in 20:00) 10 dbell reverse lunges (dbell each hand) 20 box jumps or box step up 30 Russian swings E. Static stretches

A. (For warm up) 50’ walking lunge 5 box dips + 5 second hold at top each rep 50 seal jacks 5 box pistols each side 50 ice skaters 5 caterpillars B. (Every minute for 5:00) 5 dbell hang power cleans (dbell each hand; light weights) 100m run C. (5 rounds for time) 40 second elevated plank hold 3 power cleans (dbell each hand; heavy weights) 200m run (No heavy weight; double repetitions) D. (5 sets) 2:00 clock: 9 burpees 15 push ups 21 v-ups For remainder: Max reps: Dbell power

A. (For warm up) All dynamic stretches B. (5:00 clock) Minute 1: max air squats Minute 2: max v-ups Minute 3: max shuttles (50’) Minute 4: max push ups Minute 5: max elevated plank hold C. (36:00 clock) (As many rounds as possible in 8:00) 20 goblet squats 53/35lb 15 toes to bar 100m run Max till failure dbell shoulder press (As many rounds as possible in 8:00) Max dbell push ups (Keep it symmetrical) (As many rounds as possible in 8:00) 20 goblet squats 15 v-ups 100m run Max

A. (For warm up) 1:00 max: light dbell shoulder press (dbell each hand) 1:00 max: flutter kicks 20 reverse lunges (no weights) 20 walking lunges 30 second max: box pistol each side 30 second max: light dbell bent over y B. (For time) 20 dbell overhead reverse lunge 20 dbell hang snatches 20 dbell bent over row (dbell each hand) 20 dbell overhead reverse lunge 20 dbell hang snatches 30 dbell bent over row (dbell each hand) 20 dbell overhead reverse lunge 20 dbell hang snatches

A. (For warm up) 1:00 max: hollow rocks 1:00 max: Russian swings 2:00 max: curtsy lunges 2:00 max: ice skaters 30 second side plank each side 30 second max box dips B. (3 rounds) 1:00 front squat hold 15 single glute bridge with pause each side 20 renegade rows C. (15:00 clock) Minute 1 : 14 sprawls Minute 2: 14 devil rows Minute 3 : rest D. (1 round) 2:00 each stretch: Butterfly Straddle Pigeon Dragon (left) Dragon (right)

A. (For warm up) 30 second bicep stretch each side 30 second lat stretch each side 30 second calf stretch each side 30 second hamstring stretch (box 30”) each side -then- 2 rounds: 10 box step up 20” 12 box dips 14 reverse lunges (no weights) B. (2 rounds) 40 second low plank 30 Russian twists 20 jump squats 10 light dbell fly C. (For time) 3 rounds: 8 burpee box jump or burpee step up 70 hop overs 3 rounds: 20 dbell hang snatches (1 dbell) 50 reverse lunges (no weights) 3 ro

A. (For warm up) 25 single leg glute bridge each side 1:00 wall sit 15 single leg reach down each side -then- 3 rounds: 10 knee push ups 20 sit ups B. (Every minute for 4:00) 5 dbell squats (dbell each hand) Increase weight each minute C. (15:00 clock) Every 3:00: 5 dbell front squats (dbell each hand) 10 dbell reverse lunges 45 second weighted plank D. (For time) 15-12-9 Dbell Deadlift (dbell each hand) (15) burpees 9-6-3 Dbell Deadlift (dbell each hand) (12) burpees E. Stat

A. (For warm up) 1:00 box dip hold 25 dbell shoulder press each side (light) 5 caterpillars 1:00 max: box step ups 25 light dbell bent over fly 5 shuttle runs (50’) B. (4:00 clock) Minute 1: 10 dbell shoulder press Minute 2: 15 dbell hang power cleans Minute 3: 20 dbell push press Minute 4: 25 second elevated plank hold C (15:00 clock) Every 3:00: 10 pike push ups 30 second elevated plank hold 5 shuttle runs (50’) D. (7 rounds for time) 7 dbell hang power cleans (dbell each

A. (For warm up) 30 second max: bicep curls (light) 50 seal jacks 200m jog -then- 2 rounds: 10 renegade rows (light) 15 single arm dbell bent over rows 20 Russian swings (1 dbell) B. (Every minute for 6 minutes) 7 burpee box jump or burpee step up C. (5 rounds for  time) 15 dbell bet over row (dbell each hand) 20 dbell swings 15 v-ups 200m run D. Static stretches

A. (For warm up) 20 v-ups 20 hollow rocks 20 reverse sit ups 20 single leg glute bridge each side 10 box pistols each side 10 air squats 10 box step ups 20” 1:00 max jump squats B. (For time) 20 light dbell thrusters (1 dbell) 18 box jump or box step up 30 light dbell thrusters (1 dbell) 18 box jump or box step up 40 light dbell thrusters (1 dbell) 18 dbell box step up 66 light dbell thrusters (1 dbell) 18 dbell box step up 40 light dbell thrusters (1 dbell) 18 box jump or bo

A. (For warm up) 1:00 max: hollow ups 15 Spider-Man lunges each side with pause 1:00 single leg plank each side 15 box pistols each side 1:00 max bicycle crunches B. (6 rounds) 4:00 cap: 10 sprawls 150 mountain climbers 200m run C. (1 round) 2:00 each stretch: Butterfly Straddle Straddle left Straddle right Frog Couch left Couch right

A. (For warm up) 30 seal jacks 30 ice skaters 20 curtsy lunges 20 split squats 10 air squats 10 light dbell bent over fly -then- 2 rounds: 10 light dbell front squats 10 light dbell push press 100m jog B. (6 sets) 1:30 clock: 5 dbell deadlifts + 5 dbell cleans + 5 dbell hang cleans (Dbell each hand on all movements) C. (For time) 21 dbell front squats (dbell each hand) 21 burpees 300m run 21 dbell thrusters (dbell each hand) 18 synchronized burpee over & back 300m run 21 dbel

A. (For warm up) 2 rounds: 8 single leg deadlift (light dbell) 10 knee push ups 12 reverse lunges (no weights) -then- 2 rounds: 10 single leg single arm bent over row    30 second bicycle crunches 50’ walking lunges B. (5 rounds) 6 shuttle runs (50’) 20 second side plank each side C. (As many rounds as possible in 21:00) 30 dbell reverse lunges 21 push ups 12 sprawls D. Static stretches

A. (For warm up) 50’ walking lunge 40 second max: jump squat 30 second side plank each side 20 light dbell overhead squat 10 light dbell heaving balance B. (5:00 cap) 15 dbell snatches (dbell each hand) 10 dbell hang snatches Start of every minute: 10 sit ups 20 seal jacks C. (6 sets) 1:30 clock: 5 dbell sumo deadlift high pull 20 jumping lunges D. (7 sets) 2:00 on: 5 dbell snatches (dbell each hand) + 5 hang snatches each side 10 v-ups For remainder: max hop overs 1:00 off :

A. (For warm up) 30 second max: light dbell bicep curls 25 single arm shoulder press each side 30 second hollow rocks 25 light dbell fly 30 second elevated plank hold B. (8:00 clock) 0:00-2:00: 12 dbell clean & press 12 dbell single arm bent over row each side 2:00-4:00: 10 dbell clean & press 10 dbell single arm bent over row each side 4:00-6:00: 8 dbell clean & press 8 dbell single arm bent over row each side 6:00-8:00: 6 dbell clean & press 6 dbell single arm bent over row

A. (For warm up) 1:00 front squat hold 15 air squats to low box 1:00 side plank each side 25 heel elevated squats 1:00 plank B. (5 sets) Max reps till failure: Dbell alternating bicep curls 10 air squats (Pick load for strength/ hypertrophy) Rep range = 8-20 C. (30:00 clock) Minute 1: 7 dbell front squats (dbell each hand) Minute 2 : 14 devil rows Minute 3: Rest D. Static stretches

A. (For warm up) 1:00 butterfly stretch 30 seal jacks 15 renegade rows each side 1:00 max: ice skaters 30 heel elevated squats (light dbell) 15 renegade rows each side B. (7:00 cap) 5 rounds: 7 push ups 9 hollow ups -then- 300m jog C. (24:00 clock) 0:00-6:00: Max reps: dbell push ups (Switch sides as needed to keep symmetry) 6:00-12:00: Every 2:00: 200m run 12:00-18:00: Max reps: sit ups 18:00-24:00: Every 3:00: 400m run D. Static stretches