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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

21-15-9
Squat cleans (135/95)
Ring Dips

5 Sets
500m Row
-rest 1 minute b/t sets-
then
2 Sets
7-5-3-1
Deadlifts (275/185)
7-5-3-1
Wall Facing Strict Handstand Push Ups
-rest 3 minutes b/t sets-

10 Sets
20/16 Calorie Row
10 Lateral Burpee Over Rower
-rest 1 minute b/t sets-

3 Sets
12-9-6 Squat Cleans (115/80)
9-6-3 Strict Handstand Push Ups
-Rest 3 Minutes Between Sets-

10-20-30
Hang Kettlebell Clean and Jerks (2x44/26)
75ft Double Kettlebell Front Rack Walking Lunge (2x44/26) after each set

4 Rounds
40 Calorie Bike Erg (OR 400m Run OR Any Machine)
40 Toes to Bar (OR Abmat Sit Up OR GHD Sit Up)
40 Air Squat
40 Shoulder to Overhead (75/55) (OR Dumbbells (2x35/25) OR Push Up)

6 Rounds:
1 Minute Max Calorie Row (OR Ski)
1 Minute Max Burpees
1 Minute Max Double Unders
-Rest 1 Minute-

21 Thrusters (95/65)
21 Chest to Bar Pull Ups
80-foot yoke carry (275/185)
18 Chest to Bar Pull Ups
18 Thrusters (95/65)
-Rest 2 minutes, then-
15 Thrusters (135/95)
15 bar muscle ups
80-foot yoke carry (405/275)
12 Bar Muscle ups
12 Thrusters (135/95)
*Rx'd Sub for Yoke Carry: Barbell Back Rack Carry

21-15-9
Deadlifts (185/125)
Ring Push Ups
-Rest 1:1-
15-12-9
Deadlifts (225/155)
Ring Push Ups
-Rest 1:1-
9-7-5
Deadlifts (275/185)
Ring Push Ups

4 Sets
28 Dumbbell Front Squats (2x35/25)
14 Box Jump Overs (24/20)
14 Dumbbell Front Squats (2x35/25)
7 Box Jump Overs (24/20)
-Rest 3 Minutes Between Sets-

3 Sets
AMRAP 3 Minutes
5 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
20 Pistols (5 pistols on one leg at a time)
Max Burpees over box (30”/24”) in remainder of 3 minutes
-rest 1 minute b/t sets-

AMRAP 15 Minutes
1-2-3-4-5-6-7-8-9-10…
Burpee Box Jump Over (20)
*after each set, complete 10 Dumbbell Box Step Ups (20) (1x50/35)

50/40 Calorie Bike Erg
-into-
4 Rounds
20 GHD Sit Ups
*4 Bear Complex (135/95)
-into-
50/40 Calorie Bike Erg
*1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press
**Sub 50/40 Calorie Row or Calorie Assault Bike

21-15-9-9
Calorie Ski OR Row
Dumbbell Bench Press (2x50/35)
-rest 5 min-
21-15-9-9
Calorie Row
12-9-6-6
Strict Pull Ups