Find your next
great workout.

1 Legless Rope Climbs
2 Squat Clean (185/125)
3 Muscle Ups
4 Burpees
5 Deadlifts (185/125)
6 Chest to bar Pull Ups)
7 Toes to bar
8 Wall Balls (30/20)
9 Box Get Overs (48”/40”)
10 Back Rack Lunges (185/125)
11 Strict Handstand Push Ups
12 Thrusters (185/125)

1 Burpee
2 Box Jump Overs (24”)
3 Sit Ups
4 Jumping Lunges
5 Jumping Air Squats
6 Push Ups
7 Shuttle Sprints (50’)
8 Calorie Echo Bike
9 Calorie Ski
10 Calorie Bike Erg
11 Calorie Row
12 Burpee Broad Jumps

AMRAP 20 Minutes
1000m Bike Erg
21 Box Jump Overs (24/20)
12 Deadlifts (225/155)

3 sets
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Double Unders
-rest 1:1 b/t sets-

3 Rounds
8 Toes to Bar
8 Deadlifts (185/125)
25ft Handstand Walk
-straight into-
2 Rounds
12 Toes to Bar
12 Deadlifts (185/125)
25ft Handstand Walk
-straight into-
16 Ring Muscle Ups

23 Rounds
10 Calorie Ski (OR Row)
11 Calorie Bike Erg

3 Rounds
15/12 Calorie Row
12 Toes to Bar
9 Box Get Overs (48/40)
-Rest Until Minute 10-
At 10:00
45/36 Calorie Row
36 Toes to Bar
27 Box Get Overs (48/40)

440 calories on any machine
*Every 2 minutes perform 4 Bench Press (225/155) (Sub 10 Push-ups)
**Start with the Machine

AMRAP 40 Minutes
400m Run
40 Burpees
400m Run
40 Air Squat
400m Run
40 Push Up

4 Sets
4 Minutes AMRAP
40 Deadlifts (75/55)
40 Hang Cleans (75/55)
40 Shoulder to Overhead (75/55)
-rest 1:1-
*Pick up where you left off after each set

4 Sets
40 Double Unders
40 Wall Balls (20/14) (10/9)
40 Double Unders
40 Dumbbell Snatch (50/35)
40 Double Unders
-rest 4 minutes b/t sets-

40 Minute AMRAP
40 Dumbbell Clean and Jerks (50/35)
40 Dumbbell Step Back Lunges (50/35)
40 Calorie Machine

4 Sets
30 Wall Balls (20/14) (10/9)
-2 minute Air bike b/t sets-
straight into
4 Sets
30 Burpee Box Jump Overs (24/20)
-2 minute Ski b/t sets-

10 Rounds
30 Double Unders
10 Push Ups
-Rest 5 Minutes-
10 Rounds
10 Box Step Ups (20)
5 Strict Pull Ups

50 Air Squats
25 Dumbbell Snatches (70/50)
50 Air Squats
-rest 1:1-
25 Pistols
50 Dumbbell Snatches (50/35)
25 Pistols

10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2x50s/35)
*5 Strict Chin Ups (OR Strict Pull Ups) after each set

2 Sets
1-2-3-4-4-3-2-1
Squat Snatch (135/95)
Ring Muscle Ups
-rest 1:1 b/t sets-

Jerks (take from blocks if available)
AMRAP 1 Minute (275/185)
Rest 2 minutes-
AMRAP 1 Minute (255/175)
Rest 2 minutes-
AMRAP 1 Minute (225/155)
Rest 2 minutes-
AMRAP 1 Minute (205/135)
-rest 4 minutes-
Front Squats
AMRAP 1 Minute (275/185)
Rest 2 minutes-
AMRAP 1 Minute (255/175)
Rest 2 minutes-
AMRAP 1 Minute (225/155)
Rest 2 minutes-
AMRAP 1 Minute (205/135)

20/16 Calorie Echo Bike
10 Ring Muscle Ups
72ft Farmers Carry Walking Lunge (2x70/50)

3 Sets
4 Rounds of Strict Cindy
30/24 Calorie Row
-rest 3 minutes b/t sets-
*Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats

6 sets
12 Dumbbell Bench Press (2x50/35)
1 Legless Rope Climb (OR 12 Ring Rows)
12 Calorie Ski
6 Strict Ring Dips
112 Dumbbell Bent Over Row (2x50/35)
-rest 1:00 b/t sets-

12 Minute EMOM
3 Sets
Minute 1: 12 Burpee to 6ft Target
Minute 2: 10 Air Squats + 50ft Walking Lunge
Minute 3: 200m Run
Minute 4: 12 Box Jumps (30/24)

400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run
*If You Have A Vest (20/14), Use It

15-12-9-6-3
Devil Press (2x50/35)
30-24-18-12-6
GHD Sit Ups