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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

AMRAP 2 Minutes
15 Bar Muscle Ups
Max Thrusters in remaining time (135/95)
-rest 2 minutes-
AMRAP 2 Minutes
15 Thrusters (135/95)
Max Bar Muscle Ups in remaining time
-rest 4 minutes-
AMRAP 2 Minutes
30 Chest To Bar Pull Ups
Max Thrusters in remaining time (95/65)
-rest 2 minutes-
AMRAP 2 Minutes
30 Thrusters (95/65)
Max Chest To Bar Pull Ups in remaining time

100/80 Calorie Echo Bike
*Every minute on the minute (Including 0:00) perform 5 lateral burpees over the bar

AMRAP 3 Minutes
6 Wall Walks
18 GHD SIt Ups
-rest 2 Minutes-
AMRAP 3 Minutes
54 Double Unders
6 Wall Walks
-rest 2 Minutes-
AMRAP 3 Minutes
18 GHD SIt Ups
54 Double Unders
-rest 2 Minutes-
AMRAP 6 Minutes
6 Wall Walks
18 GHD SIt Ups
54 Double Unders

1-2-3-4-5-6-7-8-9-10
Bench Press (155/105)
Deadlift (225/155)

10 Sets
10 Box Jumps 24”/20” (OR 30 Double Unders)
15 Deadlifts (135/95)
15 Push Ups
100m Sprint Run
-Rest 2 minutes b/t sets-

5-10 Rounds
1 minute Bike Erg
1 min Ski Erg
1 min Row
-10 sec transition after each min of work-

5-10 Rounds
1 minute Bike Erg
1 min Ski Erg
1 min Row
-10 sec transition after each min of work-
*Sub assault/echo bike or jog for one of the machines

7 Sets
100ft Shuttle Run (4x25ft)
3 Power Cleans (185/125)
10/8 Calorie Echo Bike Sprint
-Rest 2 Minutes Between Sets-

18 Minute EMOM
Minute 1: 9 Burpee Pull Ups
Minute 2: 12 Dumbbell Box Step Ups (50/35) (24/20)
Minute 3: 15/12 Calorie Bike Erg

AMRAP 12 Minutes
3 Squat Snatch (115/75)
6 Overhead Squats (115/75)
9 Bar Facing Burpees

30 Front Squats (155/105)
30 Bar Facing Burpees
30 Chest to Bar
-rest 1:1-
3 Rounds
10 Front Squats (155/105)
10 Bar Facing Burpees
10 Chest to Bar
-rest 1:1-
6 Rounds
5 Front Squats (155/105)
5 Bar Facing Burpees
5 Chest to Bar

30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees