5 Sets 1:00 Cal Ski 10 Bench Press *Set 1: 95/65 *Set 2: 115/80 *Set 3: 135/95 *Set 4: 155/105 *Set 5: 185/125

6 Rounds 20 Cal Row 10 Dumbbell Bench (70/50)) -Rest 5:00- 12 Rounds 10 Toes to Bar 10 Push Up

“Death By Wall Walk” Every 2:00 20 Cal Row Start with 1 Wall Walk and add 1 every round until failure.

AMRAP 12 40 Heavy Double Under 20 GHD Sit Up 10 Strict Pull Up

AMRAP 10 5 Bench Press (225/155) 5 Weighted Strict Pull Up (50/35) *Must be unbroken sets.

6 Rounds 8 Bench Press (185/125) 12 Strict Pull Up -Rest 5:00- 6 Rounds 15 Cal Row 15 Dumbbell Bench Press (55/40) -Rest 5:00- 27-21-15-9 Push Up 4-3-2-1 Pegboard

4 Sets 3:00 On/2:00 Off 30 GHD Sit Up 30 Abmat Sit Up Max Toes to Bar *Go until 120 Toes to Bar.

15 Min AMRAP 4, 8, 12, 16… Cal Ski Cal Row Cal Assault Bike

6 Sets 2:00 On/1:00 Off 75 Double Under 15 Toes To Bar Max Wall Ball (20/14)

Partner You Go - I Go 4 Rounds (each) 75 Double Unders 25 Wall Ball (20/14) 25 Toes to Bar (sub V-ups for lack of rig space) Individual Version 4 Rounds 75 Double Unders 25 Wall Ball (20/14) 25 Toes to Bar (sub V-ups for lack of rig space) *1:1 Work:Rest

@0:00 21 Overhead Squat (115/80) 21 Toes to Bar @3:00 18 Overhead Squat (135/95) 21 Toes to Bar @6:00 15 Overhead Squat (155/105) 21 Toes to Bar @9:00 12 Overhead Squat (185/125) 21 Toes to Bar @12:00 9 Overhead Squat (205/145) 21 Toes to Bar

8 Sets 10 Dumbbell Bench (70lb/50lb) 10 Strict Pull Up *Rest 1:00 between sets.