Find your next
great workout.

EMOM until failure to complete
Minute 1: 1 Bar Muscle Up
Minute 2: 2 Over and Back Burpee
Minute 3: 3 Thrusters (95/65)
*Every time through the EMOM sequence athletes must add 1 Bar Muscle Up, 2 Over and Back Burpee, and 3 Thrusters

400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups
*Bar Muscle Ups Unbroken, 200m Penalty Run Each Time You Break

5 Sets
9 Deadlifts (275/185)
12 Bar Facing Burpees
15/12 Calorie Echo Bike
-rest 1:1 b/t sets-

AMRAP 8 minutes
1 Legless Rope Climb (15ft)
5 Wall Facing Strict Handstand Push Ups
-Rest 2 minutes-
AMRAP 12 minutes
15 Dumbbell Push Press (2x50/35)
30 Second L Sit
15 Ring Rows (feet elevated)

4 Sets
15 Double Dumbbell Snatch (2x50/35)
15 Box Jump (with Step Down) (24/20)
15 Toes to Bar
15 GHD Sit Ups
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-

2 Sets
3 Rounds
7 Sandbag Cleans (100/70)
7 Sandbag Squats (100/70)
-straight into-
3 Rounds
15 GHD SIt Ups
45ft Handstand Walk
straight into-
3 Rounds
7 Bar Muscle Ups
50ft Sandbag Carry (100/70)
-rest 5 minutes b/t sets-

AMRAP 20 Minutes
500m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower

3 Rounds
5 Burpee Box Jump Overs (30/24)
10 Power Cleans (115/80)
-rest until 6 minutes-
3 Rounds
10/8 Calorie Echo Bike
20 Wall Balls (20/14)

AMRAP 8 Minutes
50/40 Calorie Row
Max Rounds in remaining time
15 Push Ups
15 Toes to Bar
-rest 2 minutes-
AMRAP 8 Minutes
50/40 Calorie Row
Max Rounds in remaining time
10 Burpee Over Bar
10 Overhead Squats (95/65)

20 Minute EMOM
Odd Minutes: 110% of Initial Row Calories
Even Minutes: 110% of Initial Burpee Over Rower

10 Overhead Squats (155/115)
10 Burpee Box Jump Overs (24/20)
10 Thrusters (155/105)
10 Power Cleans (205/135)
10 Muscle Ups
Run 1000m
10 Muscle Ups
10 Power Cleans (205/135)
10 Thrusters (155/105)
10 Burpee Box Jump Overs (24/20)
10 Overhead Squats (155/115)

50 Wall Balls (20/14) (10'/9')
30 GHD Sit Ups
50/40 Calorie Row
30 GHD Sit Ups
50 Wall Balls (20/14) (10'/9')

3 Rounds
15/11 Calorie Echo Bike
11 Burpee Over 12in block

2 Rounds
100ft Farmers Carry Dumbbell Walking Lunge (2x35/25)
30 Dumbbell Bench Press (2x35/25)
-rest 2 minutes-
2 Rounds
50ft Farmers Carry Dumbbell Walking Lunge (2x50/35)
12 Dumbbell Bench Press (2x50/35)
-rest 2 minutes-
2 Rounds
100ft Farmers Carry Dumbbell Walking Lunge (2x35/25)
30 Dumbbell Bench Press (2x35/25)

2 Sets (1 Set Every 8 Minutes)
25 Box Jumps (30/24)
50 Toes to Bar

As Few Sets As Possible To Finish
AMRAP 2 Minutes
100 Lateral Burpee Over Rower
100/80 Calorie Row
-Rest 1 Minute Between Sets-
*Maximum 8 Sets

7 Rounds
15 GHD Sit Ups
5 Deadlifts (275/185)

7 Rope Climbs
21 Wall Facing Strict Handstand Push Ups
35 Power Snatch (95/65)

27-21-15-9-9
Calorie Ski
Calorie Row
-rest as needed-
20 Minutes EMOM
10 Bench Press
10 Strict Pull Ups
15 Standing Dumbbell Tricep Extensions
15 Dumbbell Bicep Curl
*Only scoring time from part A

In an 8 minute window
5-4-3-2-1
Snatch (185/125)
10-8-6-4-2
Shuttle Runs (50ft)
-straight ino-
AMRAP Snatches (115/80)
*Only scoring AMRAP Snatch reps

2 Sets
AMRAP 2 Minutes
10 Lateral Burpee Over Rower
20/16 Calorie Row
Max Lateral Burpee Over Rower
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Lateral Burpee Over Bar
20 Deadlifts (225/155)
Max Lateral Burpee Over Bar
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Lateral Burpee Over Bar
20 Power Cleans (115/80)
Max Lateral Burpee Over Bar
-Rest 2 Minutes Between Sets-

5 Sets
AMRAP 1:30
15/12 Calorie Echo Bike
12 Front Squats (155/105)
Max Ring Muscle Ups
-Rest 3:30 b/t sets-
*Sub 20/16 Calorie Assault Bike

AMRAP 18 Minutes
5 Shuttle Run (50ft)
6 Power Snatches (95/65)
7 Toes to Bar

20 Minute EMOM
Minute 1 - 5 Thruster (135/95)
Minute 2 - 10 Burpee Pull Ups
Minute 3 - 15/12 Calorie Bike Erg (OR Row)
Minute 4 - 20 yard (60ft) Sled Push (145/125)
Rx’d Sub Options:
Minute 1 - 8 Dumbbell Thruster (2x50/35)
Minute 2 - 10 Burpee Pull Ups
Minute 3 - 15/12 Calorie Bike Erg
Minute 4 - 30ft Dumbbell Racked Walking Lunge (2x50/35) -OR- 20 yard (60ft) Back Rack Lunge (135/95)