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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)

12-9-6
Deadlifts (315/225)
Box Jump Overs (30/24)
-Rest 5 Minutes-
15-12-9
Deadlifts (225/155)
Box Jump Overs (24/20)

AMRAP 8 Minutes
12 Shuttle Sprints (25’)
16 GHD Sit Ups (OR Toes to bar)

800m Run
10 Rounds of Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats
800m Run

6 Sets
24 Wall Balls (20/14)
16 Toes to Bar
8 Dumbbell Snatch (70/50)
-Rest 1:1 Between Sets-

8 sets: (1 set every 3 minutes)
7 Hang Power Cleans (115/80)
6 Front Squats (115/80)
5 Shoulder to Overhead (115/80)
24 Double Unders

2 Sets
300m Row
15 Front Squats (115/80)
100 Double Unders
15 Shoulder to Overhead (115/80)
100 Double Unders
15 Thrusters (115/80)
300m Row
-rest 5:00 b/t sets-

50/40 Calorie Echo
20 Power Cleans (185/125)
-rest 5 minutes-
50/40 Calorie Echo
15 Power Cleans (205/135)
-rest 5 minutes-
50/40 Calorie Echo
10 Power Cleans (225/155)

21-15-9
Thrusters (95/65)
Pull-Ups

120 Wall Balls (20/14) (10/9ft)
80/64 Calorie Ski (OR Row)
40 x 50ft Shuttle Run
80/64 Calorie Ski (OR Row)
120 Wall Balls (20/14) (10/9ft)

4 Rounds
400m Run
40 Air Squats
-Straight into-
3 Rounds
300m Run
30 Push Ups
-Straight into-
2 Rounds
200m Run
20 Strict Pull Ups

50 Calorie Ski
-Directly Into-
5 Rounds
10 Strict Pull Ups
10 Strict Dips
-Directly Into-
50 Calorie Ski

2000m Seated Bike Erg (Damper 10)
100 GHD Sit Ups
2000m Seated Bike Erg (Damper 10)
*2000 m Bike Erg = 80/65 Calorie Echo Bike

7 Sets
1:30 AMRAP
16 Deadlifts (155/105)
8 Box Jumps (24/20)
Max Calorie Bike Erg
-Rest 1:30 between sets-