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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-

AMRAP 5 Minutes
50/40 Calorie Row
Max Distance Dumbbell Farmer Carry (100/70)
-rest 3 minutes-
AMRAP 5 Minutes
50/40 Calorie Ski
Max Distance Sled Push (5x45s/3x45s + 1x25)
-rest 3 minutes-
AMRAP 5 Minutes
50/40 Calorie Bike Erg
Max Distance Sandbag Bear Hug Carry (150/100)

50 pull-ups
400-meter run
21 thrusters (95/65)
800-meter run
21 thrusters
400-meter run
50 pull-ups

25-50-75-100-125ft
Single Dumbbell Walking Lunge (50/35)
5-10-15-20-25
Burpee Over Dumbbell
*200m Run after each round

5 sets (1 set every 5 minutes)
20/16 Calorie Row
15/12 Calorie Echo Bike
10 Shuttle Runs (50ft)

3 Rounds
800m Run
20 Burpee Box Get Overs (48”)
40 Feedsack Squats (100/70)
*Use any barbell, dumbbell, odd object, etc. of 100/70# for RX'd

40 Wall Balls (20/14)
30 Pull Ups
30 Wall Balls (20/14)
20 Chest to bar Pull Ups
20 Wall Balls (20/14)
10 Bar Muscle Ups

10 Minute EMOM
200m Ski (OR 15/12 Calorie Bike)
-rest 2 minutes-
10 Minute EMOM
4 Squat Snatch (135/95)
-rest 2 minutes-
10 Minute EMOM
200m Row
-rest 2 minutes-
5 Minute EMOM
6 Bar Muscle Ups

3 Rounds
21 Hang Dumbbell Clean and Jerks (1x50/35)
15 Calorie Ski
9 Bar Muscle Ups
-rest 90 seconds-
3 Rounds
21 Toes to bar
15 Dumbbell Deadlifts (2x50/35)
9 Calorie Ski
-rest 90 seconds-
3 Rounds
21 Calorie Ski
15 Chest to bar Pull Ups
9 Dumbbell Hang Cleans (2x50/35)

30 Clean and Jerks (115/80)
-straight into-
3 Rounds
25/20 Calorie Echo Bike
75 Double Unders

AMRAP 12 Minutes
10 Right Arm Dumbbell Overhead Squats (50/35)
5 Bar Muscle Ups
10 Left Arm Dumbbell Overhead Squats (50/35)
15 Toes to Bar

AMRAP 15 Minutes
Buy in: 45/35 Calorie Bike Erg
2 Rounds
45 GHD Sit Ups
45 Push Press (95/65)
-in remainder of time-
Max Calorie Bike Erg

2 Sets
AMRAP 2 Minutes
100 Double Unders
Max Wall Walk in the time remaining
-rest 2 minutes-
AMRAP 2 Minutes
100 Double Unders
Max Toes to Bar in the time remaining
-rest 2 minutes b/t sets-

AMRAP 15 Minutes
1-2-3-4-5…
Strict Press (0.75x bodyweight)
Squat Clean (1x bodyweight)
1 Rope Climb after each round
-Rest 5 minutes-
Erase your reps back down for time
*Score time from part 2 in notes

21-15-9
Calorie Echo Bike
15-12-9
Clean and Jerk (115/80)
-rest 5 minutes-
21-15-9
Calorie Echo Bike
9-6-3
Clean and Jerk (135/95)
-rest 5 minutes-
21-15-9
Calorie Echo Bike
5-3-1
Clean and Jerk (185/125)

800m Run
30 Ring Muscle Ups
800m Run
30 Power Snatches (135/95)
800m Run
30 Power Clean and Jerks (135/95)

3 Rounds
25ft Handstand Walk
500m Bike Erg
2 Wall Walks
500m Bike Erg
-rest 3 minutes-
3 Rounds
3 Ring Muscle Ups
12 Dumbbell Front Squats (2x50/35)
3 Bar Muscle Ups
12 Dumbbell Step Back Lunges (2x50/35)

5 Sets
18/14 Calorie Echo Bike
12 Overhead Squat (135/95)
6 Ring Muscle Up
-rest 1:1 b/t sets-