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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)

3 Sets
10 Overhead Squats (115/80)
20 GHD Sit Ups
10 Overhead Squats (115/80)
20 Toes to Bar
10 Overhead Squats (115/80)
-Rest 1:1 Between Sets-

3 Sets
AMRAP 4 Minutes
15 Chest to Bar Pull Ups
15 Front Squats (135/95)
15 Chest to Bar Pull Ups
In Remaining Time: Max Clean and Jerk (135/95)
-Rest 2 Minutes Between Sets-

2 Sets
In a 10 minute window
1500m Ski Erg (OR Row)
AMRAP in the time remaining of
5 Box Jump (30/24)
10 Kettlebell Swings (70/53)
20 Air Squats
-rest 5 minutes between sets-

AMRAP 10 minutes
10 Ring Push Ups
1 Legless Rope Climb (15ft)

800m Run
150 Double Unders
600m Run
100 Double Unders
400m Run
50 Double Unders
200m Run

2 Sets
100ft Dumbbell Farmers Carry (2x70/50)
10 Bar Muscle Ups
100ft Dumbbell Farmers Carry (2x70/50)
10 Bar Muscle Ups
100ft Dumbbell Farmers Carry (2x70/50)
10 Bar Muscle Ups
100ft Dumbbell Farmers Carry (2x70/50)
-Rest 2 Minutes Between Sets-

AMRAP 14 Minutes
14/11 Calorie Ski (OR Row)
14 Deadlifts (185/125)
28 Crossovers

5 Sets: (1 set every 3 minutes 30 seconds)
14/11 Calorie Echo Bike
7 Bar Muscle Ups
14/11 Calorie Echo Bike
*Sub 18/14 Calorie Assault Bike

120 Double Unders
6 Rope Climbs
6 Squat Snatch (165/115)
-straight into-
2 Rounds
60 Double Unders
3 Legless Rope Climbs
3 Squat Snatch (185/125)
-straight into-
3 Rounds
40 Double Unders
1 L-Sit to Regular Rope Climb
1 Squat Snatch (205/145)