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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

25 Rounds
10 Calorie Ski (OR Row)
13 Calorie Bike Erg (OR another bike)

26 Rounds
10 Calorie Ski (OR Row)
13 Calorie Bike Erg (OR Another Bike)
Rx'd Run Sub: 200m for Ski/Row OR 250m for Bike

2 Sets
2 Rounds
15 Deadlifts (225/155)
30 Wall Balls (20/14)
-rest 2 minutes b/t sets-
-rest 4 minutes total before the next workout-
2 Sets
2 Rounds
15 Overhead Squats (135/95)
30 GHD Sit Ups
-rest 2 minutes b/t sets-

3 Sets
50ft shuttle Run (2x25ft)
20 Wall Balls (20/14) (11’/10’)
6 Dumbbell Squat Snatches (50/35)
50ft shuttle Run (2x25ft)
-Rest 4 minutes between sets-

60-45-30-15-15-30-45-60
Calorie Assault Bike (OR Echo)
-rest 1:1 b/t sets-

4 Rounds
10 Pull Ups
200m Run
10 Pushups
200m Run
*Wear a weighted vest (20/14)

6 Sets (1 Set Every 4 Minutes)
21/16 Calorie Assault Bike (OR 17/14 Calorie Echo Bike)
9 Devil Press (2x50/35)

60 Double Unders
30 Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
10 Burpee Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
30 Pull Ups
60 Double Unders

3 Sets
AMRAP 90 Seconds
200m Row
Max Reps Power Snatch (95/65)
-Rest 30 Seconds-
AMRAP 90 Seconds
Max Reps Lateral Burpees Over Rower
-Rest 30 Seconds-
AMRAP 90 Seconds
200m Row
Max Reps Bar Muscle Ups
-Rest 2 Minutes Between Sets-
*SCORING - every 10m Row = 1 rep (full 200m = 20 reps)

21-15-9
Echo bike Calories
Power Snatches (105/75)

12-10-8-6-4
Back Rack Walking Lunge (185/125)
Box Jump Overs (36/30)
-straight into-
2000m Ski

5 Rounds
25 yard Sled Push (145/125)
25 yard Hand Over Hand Sled Pull (145/125)
-Rest 1:1 between sets-
*Add 1x45/25 each round
*Sub 50ft Back Rack Lunge (95/65) - add 20/10 lbs each round
*Sub 3 Strict Chin Ups, add 3 reps each round

200 Double Unders
100 Wall Balls (20/14)

8 Sets (1 Set Every 4 Minutes)
500m Bike Erg
50 Double Unders
500m Bike Erg
*Sub 15/12 Calorie Air Bike if needed