Open
"On the 5:00" x 5 Rounds:
9 Box Jump Overs (30"/24")
12/9 Calorie Assault Bike
9 Deadlifts (275/185)
12/9 Calorie Assault Bike

Fitness
"On the 5:00" x 5 Rounds:
9 Box Jump Overs (30"/24")
12/9 Calorie Assault Bike
9 Deadlifts (185/125)
12/9 Calorie Assault Bike

Alpha

2 Rounds:
200-150-100-50m Run
21-18-15-12-9: Calorie Run (Trueform or Air Runner)
Rest :30s between sets, and 3:00 between rounds.

HSPU COND
AMRAP 2: Strict HSPU (4.5"/3")
Rest 2:00
AMRAP 2: Strict HSPU
Rest 2:00
AMRAP 1: Kipping HSPU (4.5"/3")
Rest 1:00
AMRAP 1: Kipping HSPU

Midline
3 Sets:
:20s GHD Static Hold (belly up)
:20s GHD Static hold (belly down)

Directly into:

3 Sets:
21 GHD Sit-Ups
21 Pausing Hip Extensions (1s at top)