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AMRAP 4 Minutes
6 Dumbbell Strict Press (2x50/35)
2 Strict Chin Ups
-rest 1 minute-
AMRAP 4 Minutes
8 Dumbbell Hang Cleans (2x/50/35)
4 Wall Walks
-rest 1 minute-
AMRAP 4 Minutes
8 Dumbbell Bench Press (2x50/35)
1 Legless Rope Climb
-rest 1 minute-
AMRAP 4 Minutes
12 Hang Dumbbell Snatches (50/35)
12 Hand Release Push-ups
-rest 1 minute-

4 sets
2 minute AMRAP
50ft Single Dumbbell Walking Lunge (50/35)
15/12 Calorie Assault Bike (Echo Bike 12/10 Calories)
In remaining time: Max Ring Muscle ups
-Rest 90 seconds b/t sets-

AMRAP 10 Minutes
12 Deadlifts (155/105)
9 Hang Cleans (155/105)
6 Push Jerks (155/105)
*Each round must remain unbroken

5 Sets (1 Set Every 3 Minutes)
10 Power Cleans (115/80)
10 Bar Facing Burpees
15 Toes to Bar

6 Rope Climbs
-Straight into-
3 Rounds
10 Overhead Squats (95/65)
10 Calorie Echo Bike
-rest 1:1-
30 Overhead Squat (95/65)
-Straight into-
3 Rounds
2 Rope Climbs
10 Calorie Echo Bike
-rest 1:1-
30 Calorie Echo Bike
-Straight into-
3 Rounds
10 Overhead Squat (95/65)
2 Rope Climbs

30 Rounds
5 Wall Balls (20/14) (10ft/9ft)
3 Handstand Push Ups
1 Power Clean (225/155)

In 6 minutes
800m Run
Heavy Single Snatch
-rest 2 minutes-
8 Power Snatches (155/105)
800m Run

4 Sets (1 Set Every 5 Minutes)
12/10 Calorie Echo Bike
10 Handstand Push Ups
50 Double Unders
5 Strict Handstand Push Ups
12/10 Calorie Echo Bike

10 Sets (New Set Every 2 Minutes)
Average Row Calories From Week 1 + 1 Calorie
Average Burpees From Week 1 + 1 Burpee
*Or +1 From Highest Set

30 Shoulder to overhead (95/65)
50’ Handstand Walk
30 Hang Power Cleans (95/65)
50’ Front Rack Walking Lunge (95/65)
-rest 1:1-
25 Shoulder to overhead (115/80)
50’ Handstand Walk
25 Hang Power Cleans (115/80)
50’ Front Rack Walking Lunge (115/80)
-rest 1:1-
20 Shoulder to overhead (135/95)
50’ Handstand Walk
20 Hang Power Cleans (135/95)
50’ Front Rack Walking Lunge (135/95)

AMRAP 20 Minutes
200m Run
20 Toes to Bar
20 Push Press (115/80)
200m Run
20 V Ups
20 Push Ups

10 Sets
10 Toes to Bar
25ft Handstand Walk
10 Ground to Overhead (95/65)
-Rest 1:1-
*Sets 1-5 = Power Snatch
*Sets 6-10 = Power Clean and Jerk

AMRAP 12 Minutes
60 Deadlifts (135/95)
40 Hang Power Clean and Jerks (135/95)
20 Thrusters (135/95)
Max Calorie Echo Bike

4 Rounds
600m Run
10 Hang Squat Clean (185/125)

4 sets
In a 2 minute window
20/16 Calorie Row (cap at 1 minute)
AMRAP Wall Ball (20/14) (10/9) in the time remaining
-rest 2 minutes b/t sets-
4 sets
In a 2 minute window
20/16 Calorie Bike Erg (cap at 1 minute)
AMRAP Burpee to 6 inch Target in the time remaining
-rest 2 minutes b/t sets-

6 sets: (New set every 4:00)
Sets 1, 3, 5
100 Double Unders
25 Overhead Squats (95/65)
Sets 2, 4 & 6
100 Double Unders
25 GHD Sit Ups
-rest until minute 8 and 16-

4 Sets
12 Kettlebell Swings (53/35)
12 Kettlebell Goblet Squats (53/35)
12 Single-arm kettlebell Push Press (53/35) (6 each side)
-rest 1 minute after each set-

3 Sets
AMRAP 3 Minutes
12 Deadlifts (155/105)
9 Hang Cleans (155/105)
6 Push Jerks (155/105)
-rest 1 minute b/t sets-
*Each round must remain unbroken

25/20 Calorie Echo Bike
5 Rope Climbs
25 Deadlifts (315/225)
5 Rope Climbs
25/20 Calorie Echo Bike

5 Sets (1 set every 4 minutes)
20/16 Calorie Bike Erg (OR Row)
20 Wall Ball (20/14) (10’)
50’ Overhead Walk Lunge (95/65)

3,250/2,500m Bike Erg
1,500/1,250m Row
1,500m/1,250m Ski

6 sets (1 set every 6 minutes)
200m Run
-into-
3 rounds
5 Strict Pull-ups
10 Push-ups
15 Air Squats
-into-
200m Run
*Go every 6 mins

10 Minute EMOM
6 Power Clean and Jerks (115/80)
-rest 2 minutes-
10 Minute EMOM
200m Row

5 Rounds
24 Deadlifts (95/65)
18 Hang power cleans (95/65)
12 Push jerks (95/65)