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great workout.

4 Rounds
1000m Bike Erg (OR 500m Row)
5 Squat Snatches (155/105)
-Rest 1:1-
4 Rounds
1000m Bike Erg (OR 500m Row)
5 Squat Cleans (185/125)

50/40 Calorie Ski
-into-
5 sets
15 Dumbbell Bench Press (2x50/35)
15 Dumbbell Bent Over Rows (2x50/35)
-rest 1:1 between sets-
-into- br> 50/40 Calorie Ski

15 Wall Walk
10 Dumbbell Shoulder to Overhead (70/50)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (70/50)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (70/50)

Run
2 Sets
90 seconds fast
90 second easy jog
4 Sets
60 seconds fast
60 second easy jog
4 Sets
30 seconds faster
30 second easy jog
4 Sets
15 seconds fastest
15 second easy jog

4 Sets (1 Set Every 5 Minutes)
20/16 Calorie Bike Erg Sprint
10 Back Squats (225/155)

3 rounds:
2 legless rope climbs
12 hang kettlebell clean and jerks (2x53/35)
100ft Sled Push (Round 1: (325/280); Round 2: (280/235); Round 3: (235/190) total weight)

At 0:00
AMRAP 12 Minutes
10-20-30... Wall Balls (20/14)
10-20-30... Box Jump Overs (24/20)
At 20:00
4 Sets (1 Set Every 4 Minutes)
20 GHD Sit Ups
80ft Handstand Walk

Row 12x 300m (*Sub 10x 300m Run)
Rest 1 min between efforts

9-7-5
Muscle-ups
Squat Snatches (135/95)

5 Sets
20 Push Ups
20 GHD Sit Ups
-rest 1:1 b/t sets-

AMRAP 15 Minutes
5-10-15-20-25…
Row (calories)
Ski (calories)
Bike Erg (calories)
-Rest 3 Minutes-
Total Row Calories from first part
-into-
Total Ski Calories from first part
-into-
Total Bike Erg Calories from first part

30:00 AMRAP
1000m Row
30 Toes to Bar
6 Rope Climbs (15 ft)

3 rounds
20 Push Press (75/55)
Row 300m
-Rest 3 mins-
3 rounds
15 Strict Press (75/55)
Row 300m
-Rest 3 mins-
3 rounds
10 Wall Facing Strict Handstand Push-ups
Row 300m
-Rest 1 min-
3 rounds
15 Barbell Curls
Rest 30 secs
15 L / 15 R Single Arm Hammer Curls
Rest 30 secs
30 Banded Curls
-Rest 1 min-
2 rounds
15 Bench Dips
Rest 30 secs
15 Banded Tricep Push Downs
Rest 30 secs
30 Banded Tricep Extensions

150 Wall Balls (20/14) (10/9)
30 Ring Muscle Ups (OR 50 Burpee Pull Ups)
30 Clean & Jerks (135/95)

3 Sets
AMRAP 3 Minutes
30 Double Unders
10 Toes to Bar
-Rest 1 minute-
AMRAP 3 Minutes
30 Double Unders
10 Burpee Pull Ups
-Rest 1 minute b/t sets-

21-18-15
Bench Press (135/95)
Chest to Bar
-Straight into-
12-9-6
Bench Press (135/95)
Bar Muscle Ups

7 Minute AMRAP
200m Run
10 Strict Pull Ups
-Rest 3 Minutes-
7 Minute AMRAP
200m Run
15 Push Ups
-Rest 3 Minutes-
7 Minute AMRAP
200m Run
25 Air Squats
*All with 20/14 Vest

30 Minute EMOM
5 Bar Muscle Ups
Max Power Snatches (95/65) in 30 seconds
12/10 Calorie Echo Bike
12 Dumbbell Box Step Overs (50/35) (20)
Rest

For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

10-9-8-7-6-5-4-3-2-1
Deadlifts (275/185)
Dumbbell bench presses (2x70/50)
Squat cleans (135/95)

For time:
50-40-30-20-10
Double-Unders
Sit-Ups

3 sets
30 Wall Balls (14/10) (1 weight: 20 Wall Balls (20/14))
20 Wall Balls (20/14) (1 weight: 30 Air Squats)
10 Wall Balls (30/20) (1 weight: 20 Wall Balls (20/14))
- Rest 3:00 between sets -

40-30-20-10 Box Jump Overs (24/20)
50ft Handstand Walk After Each Set

10 Wall Walks
20 Double Front Rack Kettlebell Squats (2x70/53)
30/24 Calorie Row
100m Kettlebell Farmer Carry (2x70/53)
30/24 Calorie Row
20 Double Front Rack Kettlebell Squats (2x70/53)
10 Wall Walks