"Born to Run" For Time: 400 Meter Run, 21 Burpees 400 Meter Run, 15 Burpees 400 Meter Run, 9 Burpees 200 Meter Run, 9 Power Cleans (115/85) 200 Meter Run, 15 Power Cleans (115/85) 200 Meter Run, 21 Power Cleans (115/85)

Overhead Squat Complex On the Minute x 10: 1 Power Snatch 1 Tempo Overhead Squat @5551 "Empty Calories" 27-21-15-9: Row Calories Overhead Squats (95/65)

Back Squat Heavy 7-5-3 "21 Savage" For Time: 75/50 Calorie Assault Bike 21 Double Dumbbell Front Squats (50's/35's) 21 Double Dumbbell Push Presses (50's/35's) 21 Double Dumbbell Hang Clusters (50's/35's)

"Buttercup" On the 3:00 x 5 Rounds: 2 Rope Climbs 25 AbMat Sit-ups 5 Deadlifts

"Kelly Rowland" For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of "Kelly": 400 Meter Run 30 Wallballs (20/14) 30 Box Jumps (24"/20")

"4EVER" AMRAP 4: 27/21 Calorie Assault Bike 27 Burpees 27 Chest to Bar Pull-ups Rest 4 Minutes AMRAP 4: 21/15 Calorie Assault Bike 21 Burpees 21 Toes to Bar Rest 4 Minutes AMRAP 4: 15/12 Calorie Assault Bike 15 Burpees 15 Pull-ups

"It's Goin' Down" 21-18-15-12-9: Hang Power Snatches (75/55) Thrusters (75/55) After Each Set: 30 Double Unders

"Dumbo" 5 Rounds [25 Minute Time Cap]: 21/15 Calorie Assault Bike 18 Alternating Dumbbell Power Snatches (50/35) 15 Burpees 12 Single Dumbbell Box Step-ups (50/35) (24"/20")

"Strict Nicole” AMRAP 20: 400 Meter Run Max Strict Pull-ups

"Shoot Your Shot" AMRAP 18: 45 Wallballs (20/14) 30/24 Calorie Row 15 Deadlifts (275/185)