3 Rounds For time : 50x up-downs1:00 Seated L-Sit Hold – Accumulate a Total of 1:00 in the L-Sit per round *Score : Total of time to complete the workout

12 Minutes AMRAP : 4x Left-arm DB Turkish get-ups 15/12,5kg4x Right-arm DB Turkish get-ups 15/12,5kg16x DB Walking Lunges 15/12,5kg – Use One DB *Score : Total rounds and reps

For time : 10-8-6-4-2 : Squat Snatches 52/35kg – Perform 3 Wall Walks after each set *Score : Total time to complete the workout

10 Rounds For Time: 500 Meter Bike30x Double Unders10x Burpees to Target *Score = Time it takes to complete the workout.

21-15-9-9-15-21 : Deadlift 100/70kgBurpees *Score = Time it takes to complete the workout

3 Rounds For Time : 1,000 Meter Row20x Pull Ups100x Reverse Lunges *Score = Time it takes to complete the workout

Complete as many reps as possible in 14 minutes of: 60 Calorie Row50x Toes To Bars40x Wall Ball Shots30x Cleans 61/43kg20x Pull Ups *Score : Total of rounds + reps

3 Rounds For Time : 700/600 Meter Row12x Deadlifts 85/60kg21x Burpee Box Jumps 24"/20" Rest 3 Minutes Between Rounds *Score = Total Time it takes to complete the workout, including…

25 Minutes EMOM : Minute 1:00 : Max Cal CardioMinute 2:00 : Max Dumbbell Clean And Press 22,5/15kgMinute 3:00 : Max Box Jumps 24"/20"Minute 4:00 : Max Kettlebell Russian Swings…

4 Minutes AMRAP : 20x Double Dumbbell Box Step-Overs 22'5/15kg20x Toes To BarMax Calorie Cardio Rest 4 Minutes 4 Minutes AMRAP : 15x Double Dumbbell Box Step-Overs 22'5/15kg15x Toes To…