A. 16min Amrap – focus is quality reps and not speed. Increase the weight on the stepups and rows
Bulgarian Squat with DB – 15 each leg
Standing banded side leg raises – 25 each leg
1 Leg RDL with DB – 15 each leg

B. 3 Rounds for Time – 15min cap
1000/850m Bike
21 KB Swings 24/16kg
12 Burpees

If you finish within the time cap, then in the remaining time get max distance on the bike

A. 15mins Amrap
15 One Arm Rows each side with DB
15 Pushups
20 Anchored Situps

B. 5 Rounds
1min Max DB Push Press
1min Max DB Front Squats
1min Max Box Jumps
1min Rest

The goal is to get as many reps as possible. This is an easy one to go easy on so push hard to get as many reps as you can.

A. 7min Amrap
14 Hang Power Clean and Push Press (use 2 DBs) 20/12.5kg
14 Box Jumps 24/20″

Rest 3mins

7min Amrap
7 Thrusters (use same DBs as HPC)
7 Burpees

Rest 3mins

7min Amrap
7 DB Snatch Each Arm 20/12.5kg
7 Burpee Box Jumps 24/20″

Rest 3mins

For Time – 9min Cap
700/550m Bike
12 Burpee Box Jumps 24/20″
500/400m Bike
9 Burpee Box Jumps 24/20″
300/200m Bike
6 Burpee Box Jumps 24/20″