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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)

10 Squat Clean Thruster (135/95)
30 Kipping Handstand Push Ups
20 Thrusters (135/95)
20 Strict Handstand Push Ups
30 Front Squats (135/95)
10 Wall Facing Strict Handstand Push Ups

18 Minute EMOM
6 Sets
Minute 1: 200/175m Row
Minute 2: 10 Lateral Burpee over Rower
Minute 3: 15 Wall Balls (11’/10') (20/14)

3 Sets
10 Devil’s Press (2x50/2x35)
100 Double Unders
10 Devil’s Press (2x50/2x35)
-Rest 1:1 b/t set-

5 Sets
200m Run
20 Chest to Bar Pull Ups
200m Run
-Rest 4 Minutes Between Sets-

AMRAP 15 Minutes
Odd Rounds: 500m/400m Row
Even Rounds: 400m Run
5 Sandbag Cleans (150/100)
10 Burpees Over Rower

3 Rounds
20/16 Calorie Ski (OR Row)
20 Toes to Bar
-rest 1:1-
20/16 Calorie Ski (OR Row)
20 Chest to Bar Pull Ups
-rest 1:1 b/t rounds-
*Sub Row for Rx’d if needed

300/250ft Sled Push (125/100)
-into-
5 Rounds
5 Strict Weighted Pull Ups (25/15)
25ft Dumbbell Front Rack Walking Lunge (2x50/35)
-into-
300/250ft Sled Push (125/100)

8 Sets (1 set every 3 minutes)
15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)
10 Dumbbell Thrusters (2x50/35)

AMRAP 8 minutes
1-2-3-4…
Wall Walks
4-8-12-16…
Toes to Bar
-rest 5 minutes-
For Time
“Erase your reps” (start where you left off and go in reverse)

AMRAP 20 Minutes
2000m Ski (OR Row)
-in remaining time-
AMRAP “Odd Dumbbell Linda”:
9-7-5-3-1
Deadlift (2x100/70)
Bench Press (2x70/50)
Squat Clean (2x50/35)
*After the 1s, go back to the 9s for descending reps again! Repeat until the 20 minutes is up.

5 Sets
21/16 Calorie Row
15 Chest to Bar Pull Ups
9 Strict Handstand Push Ups
-rest 1:1 b/t sets-

5 Sets
15/12 Calorie Row
15 Thrusters (95/65)
15 Chest to Bar Pull Ups
-Rest 1:1 Between Sets-

1000m Row @70% Effort
-rest 3 minutes-
10 x 200m Row @80% Effort
-rest 30 seconds after each set-
1000m Row @90% Effort

1,000-m row
50 thrusters (95/65)
30 Bar Muscle Ups
*Row must be done under 3:30 / 4:00

1,000m Row
75 Wall Balls (20/14) (10')
50 Lateral Burpees Over Rower
25 Ring Muscle Ups