3 rounds
(:30 work/:15 rest)

bicep curls
lateral raises
overhead triceps extension, left
bent over row, left
overhead triceps extension, right
bent over row, right
shoulder press
upright row

rest an additional 30 seconds between rounds (45 seconds total)

5 rounds
30 seconds each

DB bench press, left
DB bench press, right
bicep curl, left
bicep curl, right
bent over row, left
bent over row, right
lateral raise, left
lateral raise, right

rest 1 minute between rounds

40 strict pull ups
80 snow angels
40 strict press
80 bicep curls

100 bicep curls
100 tricep extensions
100 ring rows
100 push ups
1 mile Assault bike, arms only

4 rounds
(with a bumper plate)

12 squats
12 chest press
12 overhead lunges
12 shoulder press
12 step ups
12 bicep curls
12 tricep extensions
12 sit ups

3 Rounds for Total Reps in 15 minutes
1 minute Dumbbell Front Squat + Curl + Strict Press Complexes (2x50/35 lb)
1 minute Resistance Band Row
1 minute Kettlebell Alternating High-Pulls (50/35 lb)
1 minute Medicine Ball Push-Ups
1 minute Bear Crawl with Sandbag Drag (100/75 lb)

AMRAP in 15 minutes
5 Pendlay Rows (95/65 lb)
10 Strict Curls (65/45 lb)
15 Push-Ups

10 Rounds
3 Tempo* Ring Dips
3 Tempo* Front Squats
3 Tempo* Curls

Immediately into:
6 Ring Dips
6 Front Squats
6 Curls

Rest 1 minute

*3 seconds concentric, 3 seconds eccentric

2 Rounds for Reps in 40 minutes
Tabata Curls (2x5/2.5 lb)
Tabata Strict Presses (2x5/2.5 lb)
Tabata Bent Over Rows (2x5/2.5 lb)
Tabata Side Lateral Raises (2x5/2.5 lb)
Tabata Front Lateral Raises (2x5/2.5 lb)

During rest, hold the weight in a static position.

For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)

Rest 2 minutes

2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)

Rest 2 minutes

Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2x16/12 kg)

Rest 4 minutes

Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2x16/12 kg)

*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press

**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up