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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

AMRAP 12 Minutes
1-3-5-7-9…
Power Cleans (115/80)
Front Squats (115/80)
Lateral Burpee Over Bar

AMRAP 15 Minutes
100 Double Unders
5 Rope Climbs
30 GHD Sit Ups

5 Sets
15/12 Calorie Echo Bike
-Rest 45 Seconds-
15/12 Calorie Ski (OR Row)
-Rest 45 Seconds-

5 Rounds
30/24 Calorie Row
15 Burpee Box Jump Overs (24/20)

5 Rounds
20 GHD Sit Ups
10 Strict Handstand Push Ups (OR 7 Wall Facing Strict Handstand Push Ups)

AMRAP 15 Minutes
2-4-6-8-10-12-14-16…
Dumbbell Hang Power Clean (2x50/35)
Dumbbell Bench Press (2x50/35)
8-8-8-10-10-10-12-12-12…
GHD Sit Ups

8 Sets (1 Set Every 2 Minutes)
12/10 Calorie Row
12 Burpee Over Rower

1-2-3-4-5-6-7-8-9-10
Thrusters (115/80)
2-4-6-8-10-12-14-16-18-20
25ft Shuttle Run

In a 15 minute window
1k Run
Max rounds in the time remaining
5 Bar Muscle Up
10 GHD Sit Ups
20 Wall Ball (20/14)

AMRAP 9 Minutes
3 Squat Cleans (155/105)
1 Wall Walk
3 Squat Cleans (155/105)
2 Wall Walks
3 Squat Cleans (155/105)
3 Wall Walks
6 Squat Cleans (155/105)
4 Wall Walks
6 Squat Cleans (155/105)
5 Wall Walks
6 Squat Cleans (155/105)
6 Wall Walks
9 Squat Cleans (155/105)
7 Wall Walks
9 Squat Cleans (155/105)
8 Wall Walks
9 Squat Cleans (155/105)
9 Wall Walks
12 Squat Cleans (155/105)
10 Wall Walks
12 Squat Cleans (155/105)
11 Wall Walks
12 Squat Cleans (155/105)
12 Wall Walks