A1: DB Front Rack Box step up, 3 x 8-10 each side A2: V-ups, 3 x 8-10 Dumbbell reverse lunges, 50 Toes to Bar, 18 Dumbbell reverse lunges, 40 Toes to Bar, 12 Dumbbell reverse lunges, 30 Toes to Bar, 9

“A1: Arc Row 3 x 6-8 each side A2: Sorenson Hold 3 x 50 seconds As Many Rounds as Possible in 9 Minutes Kettlebell Swings, 35  L-Pull-ups, 9 

“A1: Straight Leg Glute Bridge 3 x 8-10 A2: Side Plank 3 x 60 seconds per side, Complete 4 rounds Air Squat, 1minute Wall Sit, 30 seconds Sit-up, 1 minute Hollow Hold, 30 seconds Push-ups, 1 minute Ring Plank Hold, 30 seconds

“Oblique opener 1 Handed Behind The Neck press 1 Handed Over Head Squat OHS As Many Rounds as Possible in 12 Minutes 1 Handed Dumb Bell Thruster Sled Push-up

A1: 1 Handed Dumb Bell Floor Press 3 x 8-10 per side A2: L-Hang 3 x 60 seconds Tabata Mash-up Close grip push-ups Toes to Bar

A1: Low Carry Box step ups 3 x 9-11 per side A2: Medball Sumo Good Mornings 3 x 10-12  Complete 3 Rounds for time Row, 200 meters Goblet Reverse Lunge, 20 alternating Anterior reach, 20 alternating Mountain Climbers, 20 alternating

“A1: 1 Handed Dumb Bell Bent Row 3 x 8-10 per side “A2: 1 Handed Dumb Bell FW March 3 x 60 seconds each side As Many Rounds as Possible in 9 Minutes Chest to bar Pull-ups, 9  1 Handed Dumb Bell deadlift, 12  Plank walkups, 18 alternating

“A1: Barbell Glute Bridge 3 x 7-9 A2: Flutter Kicks 3 x 50 seconds Every Minute on the Minute for 12 Minutes M1: Air Dyne for cals M2: Double Unders M3: Bicyclist Sit-ups

A1: 1 Handed Dumb Bell Z-press 3 x 8-10 per side A2: Arch Hold 3 x 60 seconds The Chief As Many Rounds as possible in 3 minutes  Power cleans, 3  Push-ups, 6 Squats, 9 Rest 1 minute. Repeat for a total of 5 cycles.

Opens workout 20.5 For time, partitioned any way: • 40 muscle-ups • 80-cal. row • 120 wall-ball shots