AMRAP x 7 MINUTES
20 DB Push Press (50/35)|(35/20)
20 Burpees
20 Box Jump Overs (24/20)

-Rest 1:00-

AMRAP x 3 MINUTES
10 DB Push Press (50/35)|(35/20)
10 Burpees
10 Box Jump Overs (24/20)

(Score is Rounds + Reps)

2:00 Bike (Increase pace every :30 starting at 50% effort)

Into…

AMRAP x 6 MINUTES
10/10 Split Squat
8/8 Arnold Press
6 Slow Sit-Thrus

Into…

2:00 Bike (Increase pace every :30 starting at 75% effort)

AMRAP x 20 MINUTES
40/30 Cal Bike
30 Sit-Ups
20 Walking Lunges
3/3 Turkish Get-Ups (Athlete Choice)*

*DB or KB option. 1 Rep = ground to standing position only.

(Score is Rounds + Reps)

3 SETS FOR QUALITY
10 Slow Barbell Curls
10 Slow Bent Over Rows
10 Slow Reverse Curls

(No Measure)

EMOM x 10 MINUTES
MIN 1 -  8 Bench Press (185/135)
MIN 2 - 14-18 Burpees

*Goal on the Burpees is to find a number that allows you to do a strong amount of work at a pace you can handle for :45-50 without it crushing you. For the Bench Press, these should be moderate-heavy no more than 2 sets to complete the 8 reps.

(Score is Weight)