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1000m Row
40 Wall Balls (30/20)
50 Strict Pull Ups
40 Wall Balls (30/20)
1000m Row

5 Sets
10 Toes to Bar
50 Double Unders
15 Dumbbell Power Snatch (50/35)
-Rest 1:1 After Each Set-
5 Sets
10 Toes to Bar
50 Double Unders
15 Dumbbell Power Clean and Jerk (50/35)
-Rest 1:1 Between Sets-

20 Minute EMOM
Minute 1 - 5 Shoulder Press (115/80)
Minute 2 - 10 Front Squats (185/125)
Minute 3 - 15 Deadlifts (225/155)
Minute 4 - 20 yard Sled Push (145/100) (OR 60ft)
*Sub Sled: 10 yard (30ft) Dumbbell Racked Walking Lunge (2x35/25)

3 Rounds
10 Overhead Squats (135/95)
50 Double Unders
-Rest 3 Minutes-
2 Rounds
15 Overhead Squats (115/80)
75 Double Unders
-Rest 3 Minutes-
30 Overhead Squats (75/55)
100 Double Unders

As many sets as needed (max 8 sets)
AMRAP 2 Minutes
12 GHD Sit Ups
12 Dumbbell Bench Press (2x50/35)
Max Rope Climbs
-no rest b/t sets-
Continue the pattern until 20/16 Rope Climbs are completed

21-15-9 Hang Power Cleans (115/80)
Strict Handstand Push Ups
-Rest 1:1-
9-15-21 Wall Facing Strict Handstand Push Ups
Hang Power Cleans (115/80)

5 Sets
500m Row
-rest 1 minute between sets-
-rest 3 minutes-
5 Sets
10 x 25ft Shuttle Runs
-rest 30 seconds between sets-

AMRAP 18 Minutes
18 Alternating Dumbbell Hang Clean and Jerk (50/35)
18 Dumbbell Facing Burpee
18 Toes to Bar
-Rest 1:1 b/t sets-

AMRAP 2 Minutes
12 Dumbbell Front Squats (2x50/35)
12 Dumbbell Deadlifts (2x50/35)
Max Reps Bar Muscle Ups
-Rest 1 minute b/t sets-
*Complete sets until you accumulate 40 Bar Muscle Ups

2-2-2-3 Intervals
75 Double Unders
Max Squat Cleans (155/105) in Remaining Time
-Rest 1 Minute Between Sets-
*Go Until You Get 40 Squat Cleans or Hit the Cap

2 Sets (1 set every 5:00)
2 Rounds
10 Burpee Box Jump Overs (24/20)
10 Overhead Squats (135/95)

5 Sets
400m Run
10 Strict Handstand Push Ups
-rest 1 minute b/t sets-

12 Rounds
36 Double Unders
9 Dumbbell Bench Press (2x50/35)
9 Toes to Bar

2 Sets
15-12-9-6
Calorie Bike Erg
Double Kettlebell Hang Cleans (2x35/26)
Toes to Bar
Double Kettlebell Front Rack Lunge Steps (2x35/26)
-rest 4 minutes between sets-
*Women’s Calories: 12-10-8-6

27-21-15-9
Toes to Bar
Power Snatch (75/55)

2 Rounds
10 Power Snatches (135/95)
10 Bar Muscle Ups
10 Strict Handstand Push Ups
-Rest 90 Seconds-
10 Power Clean and Jerks (135/95)
5/4 Rope Climbs
50ft Handstand Walk
-Rest 3 Minutes-

5 Sets (New set every 5 minutes)
AMRAP 3 Minutes
15 Strict Chin Ups
15 Dumbbell Bench (2x70/50) (OR 15 at 2x50/35)
*Max Calorie Ski (OR Row) in Remaining Time
-rest 2 minutes b/t sets-

20 Ring Muscle Ups
200ft Overhead Walking Lunge (95/65)
*Partition as Desired

AMRAP 15 Minutes
1-2-3-4
Rope Climbs
25-50-75-100ft
Sled Push (180/145)
*After 4 Rope Climbs and 100ft sled go back to 1 and 25ft to start the sequence over!
**Every 25ft of sled = 1 rep

2 sets:
2 Rounds
15 Overhead Squats (95/65)
10 Box Jumps (24/20) (no rebound)
5 Bar Muscle Ups
-rest 1:1 b/t sets-

2 Sets:
15/12 Calorie Echo Bike
15 Handstand Push Ups
15 Deadlifts (225/155)
-rest 1:1-
15/12 Calorie Echo Bike
5 Strict Handstand Push Ups
15 Deadlifts (225/155)
5 Strict Handstand Push Ups
-rest 1:1 b/t sets-

75 Wall Balls (20/14)
50 Toes to Bar
75 Box Jump Overs (24/20)
50 Toes to Bar
75 Wall Balls (20/14)

2 Rounds
12 Bench Press (135/95)
12 GHD Sit Ups
-rest 1:1-
24 Bench Press (135/95)
24 GHD Sit Ups
-rest 1:1-
24 GHD Sit Ups
24 Bench Press (135/95)
-rest 1:1-
2 Rounds
12 GHD Sit Ups
12 Bench Press (135/95)

3 Sets
25 Jumping Split Lunges
20 V Ups
-rest 30 seconds-
50ft Dumbbell Front rack Walking Lunge (2x50/35)
20 GHD Sit Ups
-rest 2 minutes b/t sets-