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A. 6x 400m Sprint. Rest 1:30 between efforts. B. 10 Rounds (45 sec work, 45 sec rest): KB Clean KB Goblet Squat KB Reverse Lunge Left KB Reverse Lunge Right KB Swing KB Snatch Left KB Snatch Right

A. 1-1-1-1-1 Back Squat. Establish your 1RM. B. 10 min AMRAP: 10 Deadlift (225/185) 10 Sandbag Thrusters (50/30) 10 Toes to Bar

A. 3 x 1600M Run. Rest 3 minutes between efforts. B. 5 Rounds of: 20 Single Leg Deadlift (10 each leg) 15 Toes to Bar

A. 3-3-3-3-3 Shoulder Press. Do all sets at 85% 1RM. B. AMRAP 10 Minutes: Sandbag Turkish Getup RX: 50/30 lbs Sandbag

A. 12 Minute AMRAP: 100m Burden Run 10 Snatch 10 Back Squat 10 Shoulder Slams RX: 70/50 lbs B. 3-3-3-3-3 Back Squat. Do all sets at 85% 1RM.

A. For Time: 800m Burden Run 14 Bear Complex 28 Burpees 56 Squats RX: 70/50 lbs B. 3-3-3-3-3 Deadlift. Do all sets at 85% 1RM.

A. CrossFit Total Establish 1RM for: Deadlift Back Squat Shoulder Press B. 1 Mile Burden Carry RX: 70/50 lbs

A. 6 x 400m Sprint. Rest 1:30 between intervals. B. 3-3-3-3-3 Shoulder Press. Do all reps at 85% 1 RM.

A. 7 Rounds of Bear Complex: 7 cycles of the following: Power Clean Front Squat Push Press Back Squat Push Press Do all 7 cycles without putting the weight down. RX: 70/50 lbs B. 3-3-3-3-3 Back Squat. Do all reps at 85% 1 RM.

A. 5 Rounds for Time: 8 Bar Muscle-ups 12 KB Swings (53/35lb) 16 Push-ups B. 10-8-6-4-2 Shoulder Press. Work to 2RM.