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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

For Time
20 Snatches (135/95)

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.

AMRAP 20 Minutes
10 Push Presses (115/85)
10 KettleBell Swings (53/35)
10 Box Jumps (24/20)

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

For time:
1000 meter Row
50 Thrusters (45/35)
30 Pull ups

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

10 Rounds
200m Run
1 Legless Rope Climb
1 Rope Climb

40/32 Calorie Assault Bike
20 Handstand Push Ups
400m Run
30/24 Calorie Assault Bike
15 Handstand Push ups
300m Run
20/16 Calorie Assault Bike
10 Handstand Push ups
200m Run
10/8 Calorie Assault Bike
5 Handstand Push ups
100m Run

AMRAP
3 mins Assault Bike Calories
Rest 3 mins
3 mins Shuttle Run (25 ft)
Rest 3 mins
3 mins Row Calories
Rest 3 mins
2 mins Assault Bike Calories
Rest 2 mins
2 mins Shuttle Run (25 ft)
Rest 2 mins
2 mins Row Calories
Rest 2 mins
1 min Assault Bike Calories
Rest 1 min
1 min Shuttle Run (25 ft)
Rest 1 min
1min Row Calories

5 Sets
250m Ski (OR Row)
25 GHD Sit Ups
10 Wall Facing Strict Handstand Push Ups
-rest 1:1 b/t sets-

3 Sets
2 Rounds
11 Overhead Squats (95/65)
9 Box Jumps (24/20) (no rebound)
7 Burpee Over Bar
-rest 1:1 b/t sets-

5 Sets
300m Run
10 Shoulder to Overhead (135/95)
5 Ring Muscle Ups
-Rest :90 between sets-