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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

36 Toes to Bar
24 Power Snatches (95/65)
12 Bar Muscle Ups
*36 Double Unders every time you break any movement

1000m Row
-Straight Into-
5 Rounds
25 Pull Ups
7 Push Jerks (135/95)

5 Sets
15/12 Calorie Echo Bike
25 Thrusters (45/35)
-rest 2 minutes-
15/12 Calorie Row
15 Lateral Burpee over Rower
-rest 2 minutes b/t sets-

5 Rounds
60 Double Unders
7 Thrusters (135/95)

4 Sets:
12/10 Calorie Echo Bike
18 Wall Balls (20/14) (10/9)
54 Double Unders
-Rest 1:1 b/t sets-

50/40 Cal Echo Bike
200ft Farmers Carry (2x100/70)
50 Handstand Push Up
200ft Farmers Carry (2x100/70)
50/40 Cal Echo Bike

10 minute AMRAP
30 Double Unders
15 Power Snatches (75/55)

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

AMRAP 8 Minutes
4 Deadlift (275/185)
40 Double Unders (OR 20 Weighted Double Unders)
-rest 4 minutes-
AMRAP 8 Minutes
4 Bench Press (185/125)
4 Box Jump Overs (30/24)
-rest 4 minutes b/t sets-

Row 250m
25 Power Snatches (75/55)
Row 250m
25 Power Snatches (75/55)
Row 250m
25 Power Snatches (75/55)
Row 250m

2 Sets
30 Double Dumbbell Burpee Deadlifts (2x35/25)
30/24 Calorie Ski
30 Double Dumbbell Snatches (2x35/25)
30/24 Calorie Ski
30 Double Dumbbell Devil Press (2x35/25)
-Rest 3 Minutes Between Sets-

5 Rounds
15/12 Calorie Echo Bike
10 Chest to Bar Pull Ups
-into-
15 Power Cleans (185/125)

150 Wall Balls (20/14)
300 Double Unders
30 Muscle Ups
*Partition as desired