Men/Women 16 Rounds, 15 seconds/round 4 Box Jumps 24”/18” 3 Burpees 2 Squat Clean Thruster 135/85 1 Man Maker 25% 4 Rounds 1 min Plank 15 DB Alternating Hammer Curls 15 V-Ups Rest 60

High/Low 31 Back Squats 95/65 31 Cals 31 Push-Press 31 KB Swings 70/35 31 Push-Ups 31 V-Ups 31 Thrusters 31 TTB 31 Dips 31 Wall Balls 31 Slam Balls 50/30 31 Cal Row

High/Low 8 min EMOM 2 Squat Clean and Jerk (work up to a max) 4 Rounds: 12 Push-Ups 12 Pull-Ups (keep shoulder blades pinched) Rest 30 8 min EMOM 5 Push-Press (work up to a max) 4 Rounds: 12 Alt. V-Ups 12 Russian Twists

High/Low Go 2, Rest 1 3 Rounds: 25 Cal Row 20 Wall Balls 20/14 15 DB Curls 10% 10 DB Snatches 25% (alternate arms) 5 Pull-Ups 10 DB Lunges 25% 15 DB Overhead Extensions 10% 20 Burpees 25 KB Swings 70/35

High/Low Strength: Find your 3RM Deadlift Then 3×8 Drop sets, subtract 30% HIT: 18min AMRaP 1 Muscle-Ups/1 Man-Maker 2 Squat Cleans 135/85 3 Box Jumps 30″/24″ 4 Alt V-Ups 5 DB Curls 6 DB Tricep Extension 7 Sit-Ups 8 DB Lunges (total) Rest 60

High/Low Partner Workout (total/team) 26min AMRAP 1 min on: 1 min off 100 Wall Balls 20/14 100 Box Jumps 24″/18″ 100 V-Ups 75 KB Swings 70/35 75 Push Press 115/75 75 Push-Ups 50 Pull-Ups (strict if possible) 50 TTB 50 Step-Ups 115/75 18″/12″

High/Low 4 Rounds: 500m Row 8 1-arm DB Thrusters 20% 8 Ski Jumps 8 Box Jumps 36”/30” 8 Pull-Ups Rest 60

High/Low 24 min AMRAP Partner workout 3 Rounds of each: 8 thrusters 95/65 8 DB snatches 30% 8 sit to stands 60 Double Unders/90 Singles 20 Sit-Ups Do all 3 rounds of each exercise, then move onto the next. If you finish, start over. Good luck.

High/Low 5 Rounds: 200m Row 10 Box Jumps 30″/24″ 5 Deadlifts 225/135 Rest 60 5 Rounds 20 V-Ups 10 Burpees 5 Roll-outs with deadlift bar or 20 Toe Taps Rest 30

High/Low 4 Rounds 5 Thrusters 95/65 5 Toes to Bar/8 V-Ups 5 Pull-Ups 10 KB Swings 70/35 Rest 90 after the 4 rounds, complete 16 total rounds.