For Time: 100 Line Hops or Jumping Jacks 40 Squat to Overhead Reach 100 Line Hops or Jumping Jacks 30 Squat to Overhead Reach 100 Line Hops or Jumping Jacks 40 Squat to Overhead Reach

EMOM 16 Minutes Minute 1: 15 Chair/Box Dips Minute 2: 15 Push Ups Minute 3: Max Line/Plate Hops Minute 4: Rest SCORING = ONLY REPS OF LINE/PLATE HOPS EACH TIME

10-20-30 V-Ups Cossack Squats Line Facing Burpees

4 Sets Minute 1: Max Bulgarian Split Squat (switch legs at 30 seconds) Minute 2: Max Box/Chair Dips Minute 3: Max Mountain Climbers Minute 4: Rest

Partner Workout (spit reps as desired) 60 Box Step Overs (24"/20") 80 Wide Leg Pike Shoulder Taps (L+R=1) 100 Sit Ups 80 Wide Leg Pike Shoulder Taps (L+R=1) 60 Box Step Overs (24"/20")

AMRAP 8 Minutes 30 Air Squats 20 Sit Ups -rest 2:00- AMRAP 8 Minutes 30 Bodyweight Step Back Lunges 20 Russian Twists (L+R=1)

7 Rounds 10 Push Ups 10 Double Object Bent Over Row OR Strict Pull Ups

50 Towel Rows or 50 Bodyweight Renegade Rows (25 each side) 400m Run 21 Squat to Overhead Reach 800m Run 21 Squat to Overhead Reach 400m Run 50 Towel Rows or 50 Bodyweight Renegade Rows (25 each side)

AMRAP 18 Minutes 300m Run 20 Sit Ups 20 Glute Bridges

21-15-9 Squat to Overhead Reach Line Facing Burpees Object Bent Over Row OR Pull Ups OR Towel Rows

EMOM 20 Minutes Minute 1: 20 Glute Bridges OR 20 Bodyweight RDL Minute 2: 16 Alt. V-Ups Minute 3: Max Jumping Jacks / Line Hops Minute 4: Rest