Find your next
great workout.

5-10-15-20-15-10-5
Chest to bar Pull Ups
GHD Sit Ups
3 Wall Walks after each round

AMRAP 30 Minutes
2 Mile Run
AMRAP rounds of “Strict Chest to Bar Cindy” in the time remaining
*Strict Chest to Bar Cindy:
5 Strict Chest to Bar Pull Ups
10 Push Ups
15 Air Squats

3 Rounds
8 Burpee Box Jump Overs (30/24)
8 Power Snatches (135/95)
-at 8:00-
2 Rounds
16 Burpee Box Jump Overs (24/20)
16 Power Snatches (95/65)

2-3 Sets:
400m Jog
40 Yard Sled Push (145/125)
500m Row
30 Yard Sled Push (145/125)
500m Ski
20 Yard Sled Push (145/125)
1000m Bike Erg
10 Yard Sled Push (145/125)

3 Sets
20 Strict Pull Ups
20 Box Jump Overs (30/24)
-rest 1:1 between sets-

150ft Sled Push (2x45/1x45)
25 Dumbbell Thrusters (2x35/25)
150ft Sled Push (2x45/1x45)
25 Wall Balls (30/20) (10/9ft)
150ft Sled Push (2x45/1x45)
25 Dumbbell Thrusters (2x35/25)
150ft Sled Push (2x45/1x45)

5 sets
15 Double Dumbbell Deadlifts (2x70/50)
100ft Farmer Carry (2x70/50)
10 Double Dumbbell Step Back Lunges (2x70/50)
100ft Farmer Carry (2x70/50)
-rest 1:1 between sets-

8 Sets:
4 Shuttle Runs (50ft)
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 b/t sets-

100-75-50
Double Unders
150-100-50ft
Single Arm Overhead Dumbbell Lunge (50/35)
*25 GHD Sit Ups after each set

3 Rounds
30 Wall Balls (20/14)
20/16 Calorie Row
8 Wall Walks
-Directly Into-
3 Rounds
15 Wall Balls (20/14)
10/8 Calorie Row
4 Wall Walks

21-15-9
Power Cleans (115/80)
Bar Facing Burpees

Run: 3x 800m
-rest 2 minutes b/t sets-
3 Sets:
20 Pull Ups
40 Push ups
60 Air Squats
-rest 3 minutes b/t sets-

2000m Row
50 Box Jumps (30/24)
25 Power Clean and Jerks (185/125)
10 Legless Rope Climbs

3 Sets
3 Rounds
10 Sandbag Clean Over Box (100/70) (48)
100ft Dumbbell Farmers Carry (2x70/50)
-rest 3 minutes b/t sets-
*Rx’d Sub: Power Clean (135/95)

5 Rounds
15 Strict Pull Ups
3 Rope Climbs

60-50-40-30-20-10 Calorie Bike Erg
50ft Handstand Walk after each set

30/25 Echo Bike Calories
8 Wall Facing Strict Handstand Push Ups
20/15 Echo Bike calories
8 Wall Facing Strict Handstand Push Ups
20/15 Echo Bike calories
8 Wall Facing Strict Handstand Push Ups
30/25 Echo Bike calories

18-15-12
Echo Bike Calories
Thrusters (Round 1: 18 @ (95/65); Round 2: 15 @ (115/85); Round 3: 12 @ (135/95))
-Then-
66-foot overhead walking lunge (135/95)

2 Sets
21 Deadlifts (275/185)
21/17 Calorie Echo Bike
15 Deadlifts (315/225)
21/17 Calorie Echo Bike
9 Deadlifts (365/265)
-rest 5 minutes b/t sets-

AMRAP 8 Minutes
4 rounds
Calorie Echo Bike (20/16)
:30 Second Dumbbell Farmers Hold (2x100/70)
-in remainder of 8 minutes-
Max Rep Deadlifts (315/225)

5 sets:
150ft Sled Push (145/125)
300m Ski (OR Row)
-rest 1 minute b/t sets-

4 Sets
300m Run
30/24 Calorie Bike Erg (OR Ski OR Row)
300m Run
50ft Handstand Walk
-Rest 3 Minutes Between Sets-

5 sets:
5 Shuttle Runs (50ft)
1 Handstand Walk (25ft)
5 Shuttle Runs (50ft)
1 Handstand Walk (25ft)
5 Shuttle Runs (50ft)
-rest 1:1 b/t sets-

2 sets (1 set every 12 minutes)
21-15-9
Calorie Row
Calorie Ski Erg
Calorie Echo Bike
*Ladies Calories: 18-12-6