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great workout.

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

5 Rounds
10 Deadlifts (275/185)
20 Push Ups

5 Rounds For Time
24 Double Unders
19 Toes to Bar
2 Clean and Jerks (205/135)
400m Run

4 Sets:
10 Lateral Burpee Over Bar
50ft Dumbbell Front Rack Lunges (2x50/35)
25/20 Calorie Bike Erg
50ft Dumbbell Front Rack Lunges (2x50/35)
10 Lateral Burpee Over Bar
-rest 1:1 b/t sets-

21-15-9
Burpee Box Jump Overs (24/20)
Overhead Squats (135/95)

30/24 Calorie Air Bike
+ Total seconds taken for total number of Front Squats (135/95)

3 Rounds
120 Double Unders
30 GHD Sit Ups
15 Strict Handstand Push Ups

5 sets (1 set every 6 minutes)
250m Ski
12 Dips (Ring OR Bar)
250m Ski
25ft Handstand Walk

1-2-3-4-5-6-7-8-9-10
Devils Press (2x50/35)
*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)

2 Sets
AMRAP 3 Minutes
3 Shuttle Runs (50ft)
9 GHD Sit Ups
15 Hang Dumbbell Snatches (50/35)
-Rest 1 Minute-
AMRAP 3 Minutes
15 Hang Dumbbell Snatches (50/35)
9 GHD Sit Ups
3 Shuttle Runs (50ft)
-Rest 2 Minutes Between Sets-

5 Sets
18/15 Calorie Row
12 Wall Balls (30/20) OR 18 Wall Balls (20/14)
3 Power Snatches (165/115)
-Rest 1:1 Between Sets-

3 Rounds
21 Calorie Row
15 Toes to bar
9 Front Squats (185/125)