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800m Run
75 Russian Kettlebell Swings (70/53)
50 Kettlebell Goblet Thrusters (70/53)
75 Kettlebell Goblet Lunges (70/53)
1000m Row

AMRAP 15 Minutes
20 Deadlift (115/80)
50 Double Unders
100ft Walking Lunge
50 Double Unders
10 Hang Cleans (115/80)

4 Rounds
500m Row
30 Wall Balls (20/14)
20 Chest to Bar Pull Ups
80ft Tank Push (OR Sled Push 3x45/2x45)
10 Sandbag to Shoulder (150/100)
80ft Tank Push (OR Sled Push 3x45/2x45)

8 Hang Squat Cleans (95/65)
8 Burpee Box Jump Overs (30/24 in)
16 Hang Squat Cleans (95/65)
8 Burpee Box Jump Overs (30/24 in)
24 Hang Squat Cleans (95/65)
8 Burpee Box Jump Overs (30/24 in)
32 Hang Squat Cleans (95/65)
8 Burpee Box Jump Overs (30/24 in)

2 Sets
30/24 Row Calories
10 Dumbbell Snatches (100/70)
30/24 Ski Erg Calories
15 Strict Handstand Push-ups
30/24 Bike Erg Calories
20 Burpee Box Get Overs (48/40)
*Go every 15 mins

3-3-3-4 Minute Intervals
15/12 Calorie Echo Bike
50ft Handstand Walk
Max Rope Climbs

4 Rounds
400m Run
20 Toes to Bar
20 Dumbbell Bench Press (2x50/35)

AMRAP 15 Minutes
5-10-15-20-25... Deadlifts (275/185)
200m-400m-600m-800m-1000m... Run

1000m Run
75 Thrusters (45/35)
25 Burpee Box Jump Overs (30/24)

100 Double Unders
50 Burpee Over the Rower
100 Double Unders
750m Row
100 Double Unders

10-9-8-7-6-5-4-3-2-1
Bench Press (185/125)
1-2-3-4-5-6-7-8-9-10
Deadlift (275/185)

15 Ring Muscle Ups
15 Front Squats (135/95)
25ft Front Rack Lunge (135/95)
9 Bar Muscle Ups
9 Shoulder to Overhead (135/95)
25ft Overhead Lunge (135/95)

50 GHD Sit Ups
30ft Handstand Walk
30 Overhead Squats (145/95)
60ft Handstand Walk
40 GHD Sit Ups
60ft Handstand Walk
20 Overhead Squats (165/115)
90ft Handstand Walk
30 GHD Sit Ups
90ft Handstand Walk
10 Overhead Squats (185/135)

4 sets:
100 Double Unders
5 Rope Climbs
-rest 1:1 b/t sets-

2 Rounds
50 GHD Sit Ups
50 Dumbbell Box Step Ups (50/35)
50/40 Calorie Ski (OR Row)

10 Sets (1 Set Every 2 Minutes)
5 Power Snatches (135/95)
3 Strict Handstand Push Ups
1 Rope Climb

3 Sets
10 Front Squat (205/135)
30 Chest to Bar Pull Ups
5 Thruster (205/135)
-Rest 1:1 between sets-

3 Rounds
25 Toes to Bar
50ft Handstand Walk
50ft Overhead Walking Lunge (135/95)

40-30-20-10
Wall Balls (20/14) (10/9)
1-2-3-4
Rope Climbs

6 Sets
6 Shuttle Runs (50ft)
12 Burpee Box Jump Over (24/20)
18 Calorie Ski (OR Row)
-rest 1:1 b/t sets-

3 Rounds
12 Burpee Box Get Overs (48)
24 Strict Pull Ups

4 Sets (1 set every 5 minutes)
25/20 Calorie Row
25 Wall Balls (20/14) (all to 10ft)
50ft Handstand Walk
-then, straight into-
4 Sets
25/20 Calorie Row
-Rest 1:1 between sets-

200m Sandbag Bear Hug 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

21 Box Jump Overs (24/20)
15 Calorie Row
9 Burpee Box Get Overs (48/36)
21 Box Jump Overs (24/20)
15 Calorie Row
9 Burpee Box Get Overs (48/36)
-Rest until 6-minute mark-
9 Box Jump Overs (24/20)
15 Calorie Row
21 Burpee Box Get Overs (48/36)
9 Box Jump Overs (24/20)
15 Calorie Row
21 Burpee Box Get Overs (48/36)