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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)

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-

6 Rounds
8 Weighted Box Step Over (2x50/35) (20")
12 Alternating Dumbbell Snatch (50/35)
48 Double Under

4 Sets
Ski 500m
-Rest 1 minute-
Row 500 meters
-Rest 2 minutes-
Bike Erg 1000 meters
-Rest 3 minutes b/t sets-

4 sets
AMRAP 6 minutes
400m Ski
AMRAP Rounds of Holleyman
-rest 3 minutes b/t sets-
*Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)

5 Sets
8x25’ Shuttle Sprints
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 b/t sets-

30 Minute EMOM
Minute 1: 15 Kettlebell Swings (70/53)
Minute 2: 50ft Single Arm Suitcase Carry (70/53) (each side)
Minute 3: 1 Round of Strict Cindy
Minute 4: 1 Set of Max unbroken V Ups
Minute 5: 1 minute Recovery Bike

27-21-15-9 (21-15-10-6)
Calorie Assault Bike
Hang Power Cleans (135/95)
-Rest 1:1-
27-21-15-9 (21-15-10-6)
Calorie Assault Bike
21-15-9-3
Hang Power Cleans (185/125)
*Sub Echo Bike 24-18-12-6 (20-15-10-5) for Rx’d if needed

300ft Sandbag Bear Hug Carry (150/100)
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)
-into-
300ft Sandbag Bear Hug Carry (150/100)
*Sub Farmers Carry (2x70/50)

AMRAP 20 Minutes
10/8 Calorie Bike Erg
10/8 Calorie Row
10/8 Calorie Ski
10 x 25ft Shuttle Runs

AMRAP 30 Minutes
1000m Row
100 Calorie Echo Bike
*Score every 10m as a rep

5 Sets (1 set every 4 minutes)
4 Ring Muscle Up
16 Dumbbell Front Squats (2x50/35)
16/13 Calorie Row

Sandbag Carry (100/70) 1 mile *Sub Dumbbell Farmers Carry 2x50/35
Every time you break complete:
10/8 Machine Calories *Sub 30 Double Unders

AMRAP 10
2-4-6-8-10-12…
Squat Cleans (155/105)
1-2-3-4-5-6…
Ring Muscle Ups