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5 Rounds
800m Run
10 Clean and Jerks (155/105)

3 Sets
3 Rounds
15 Lateral Burpee Over Bar
9 Power Cleans (115/80)
-Rest 3 Minutes Between Sets-

25 Power Snatches (155/105)
20 Clean and Jerks (185/125)
30 Bar Muscle Ups

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

3 Rounds
30 Alternating Dumbbell Snatches (50/35)
30 Toes to bar

3 Sets (1 set every 7 minutes)
300m Run
15 Toes to Bar
15 Dumbbell Front Squats (2x35/25)
30ft Front Rack Dumbbell Walking Lunge (2x35/25)
300m Run

2 Sets:
2 Rounds
1 Minute Calorie Bike Erg (OR Airbike)
1 Minute Burpee Box Jump Over (24/20)
-Rest 2 minutes-
2 Rounds
1 Minute Calorie Ski (OR Row)
1 Minute Shuttle Run (50ft)
-Rest 2 minutes between sets-

AMRAP 20 Minutes
50 Double Unders
50 Single Arm Dumbbell Push Press (50/35) (25 Each Arm)
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
50/40 Calorie Bike Erg

4 Sets
100 Double Unders
5 Rope Climbs
-rest 1:1 b/t sets-

In a 4 minute window
AMRAP Dumbbell Thrusters (2x50/35)
*Every time you break complete: 8 Lateral Burpee over Dumbbells
-Straight into-
For Time
Sled Push (325/280) 100 yd
Sled Push (280/235) 100 yd
Sled Push (235/190) 100 yd
Sled Push (190/145) 100 yd
*Sub for sled push 100ft Back Rack Lunge (155/105) (135/95) (115/80) (95/65)

30 Front Squats (135/95)
10 Wall Walks
24 Front Squats (135/95)
8 Wall Walks
18 Front Squats (135/95)
6 Wall Walks
12 Front Squats (135/95)
4 Wall Walks
6 Front Squats (135/95)
2 Wall Walks

3 Rounds
30/24 Calorie Bike Erg
400m run
30/24 Calorie Ski Erg
30 Toes to bar
30/24 Calorie Row
20 Burpee Box Get Over (48)

5 Sets (1 Set Every 90 Seconds)
25ft Handstand Walk
10 Pistol Squats
Max Effort Double Unders
-rest 30 seconds between rounds-
*Score is total number of Double Unders

3 Sets
AMRAP 1 Minute
Toes to Bar
-straight into-
AMRAP 1 Minute
Shuttle Runs (50ft)
-rest 3 minutes-
AMRAP 1 Minute
Handstand Walk (5ft)
-straight into-
AMRAP 1 Minute
Shuttle Runs (50ft)
-rest 3 minutes between sets-
*Handstand walk 5ft = 1 rep

2 Sets
3 Rounds
200m Run
100ft Sandbag Shoulder Carry (100/70)
500m Bike Erg
10 Sandbag Box Step Overs (20) (100/70)
-Rest 2 Minutes-
3 Rounds
50ft Sandbag Lunge (100/70)
500m Bike Erg
100ft Sandbag Bear Hug Carry (100/70)
200m Run
-Rest 2 Minutes Between Sets-
Rx'd Substitutions: Sandbag Shoulder Carry = Dumbbell Front Rack Carry (2x50/35), Sandbag Box Step Over = Dumbbell Box Step Over (2x50/35), Sandbag Lunge = Dumbbell Lunge (2x50/35), Sandbag Bear Hug Carry = Dumbbell Farmers Carry (2x50/35)

8 Sets
12/10 Calorie Echo Bike (OR 15/12 Calorie Assault Bike)
6 Power Cleans (185/125)
12/10 Calorie Echo Bike (OR 15/12 Calorie Assault Bike)
-Rest 1:1 between sets-

3 Rounds
100 Double Unders
25 Toes to Bar
25 Dumbbell Snatch (50/35)
*After round complete 100ft Sled Push with ascending load (145/100, 190/145, 235/190)

7 Rounds
500m Row
70 Double Unders
-rest 30 seconds after each set-

200m Sandbag Bearhug Carry (150/100)
400m Dumbbell Farmer Carry (2x70/50)
*every time you break on the Sandbag Carries complete 5 Sandbag Cleans
*every time you break on the Farmer Carry complete 15 Dumbbell Push Ups

800m Run
40 Power Cleans (155/105)
800m Run
20 Power Clean and Jerks (155/105)
800m Run
40 Shoulder to overhead (155/105)
800m Run

5 Sets
20 Pull Ups
30 Push Ups
400m Run
50 Air Squats
-Rest 3 Minutes Between Sets-
*Wear 20/14 Vest if available

AMRAP 20 Minutes
Even minutes: 10 Dumbbell Bench Press (2x50/35)
Odd Minutes: 10 GHD Sit Ups
Max Calorie Row (OR Ski)

50ft Overhead Walking Lunge (75/55)
2 Rope Climbs
-at minute 2:00-
50ft Overhead Walking Lunge (95/65)
2 Rope Climbs
-at minute 4:00-
50ft Overhead Walking Lunge (115/80)
2 Rope Climbs
-at minute 6:00-
50ft Overhead Walking Lunge (135/95)
2 Rope Climbs
-at minute 8:00-
50ft Overhead Walking Lunge (155/105)
2 Rope Climbs
-at minute 10:00-
50ft Overhead Walking Lunge (185/125)
2 Rope Climbs

1000m Row
-Rest 3 minutes-
10 Rounds
200m Row
-rest 30 seconds b/t efforts
1000m Row