3 Sets:
2 Strict Press at 85-90%

1 Big Drop Set:
15-30 Reps at 50%

* Rest 2-3 Minutes Between Sets

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AMRAP 15:
15 Sit-ups
30 Dumbbell Deadlifts
15 Sit-ups
15 Chest to Bar Pull-ups
15 Sit-ups
10 Dumbbell Push-ups

Dumbbell: (50/35)'s

3 Sets:
2 Deadlifts at 85-90%

* Rest 2-3 Minutes Between Sets

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In a 5:00 Window x 3 Sets:

3 Rounds:
25 Double Unders
5 Toes to Bar
10 Alternating Dumbbell Snatches (50/35)

In Remaining Time: Max Calorie Bike

3 Sets:
2 Front Squats at 85-90%

1 Big Drop Set:
15-30 Reps at 50%

* Rest 2-3 Minutes Between Sets

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On the 1:30 x 6 Sets:
200 Meter Row
Bodyweight Reps Time Remaining

[Alternate Between]:
A Rounds: 200 Meter Run + Air Squats
B Rounds: 200 Meter Row + Burpees

10 Rounds:
2 Minute Bike Erg Calories
1 Minute Rest

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SUNDAY RUNDAY

Beginner: Run 1.75 Miles
Intermediate: Run 2 Miles