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3 Rounds
15/12 Calorie Assault Bike
12 Deadlifts (185/125)
9 Box Jump Overs (24/20)
-rest 3 minutes-
27 Box Jump Overs (24/20)
36 Deadlifts (185/125)
45/36 Calorie Assault Bike

6 Sets
10 Deadlifts (275/185)
10 Burpee Box Jump Overs (24/20)
-Rest 1:1 Between Sets-

AMRAP 2 Minutes
10 Front Squats (155/105)
25’ Handstand Walk
Max Reps Bar Muscle Ups
-Rest 1 Minute b/t sets-
*Complete Sets until you Accumulate 30 Bar Muscle Ups

1 minute: Dumbbell Hang Power Cleans (2x50/35) in unbroken sets of 4+
-rest 30 seconds-
1 minute: Lateral Burpee over dumbbells
-rest 30 seconds-
1 minute: Toes to bar in unbroken sets of 5+
-rest 30 seconds-
2 minutes: Dumbbell Hang Power Cleans (2x50/35) in unbroken sets of 4+
-rest 30 seconds-
2 minutes: Lateral Burpee over dumbbells
-rest 30 seconds-
2 minutes: Chest to Bar Pull Ups in unbroken sets of 3+
-rest 30 seconds-
1 minute: Dumbbell Hang Power Cleans (2x50/35) in unbroken sets of 4+
-rest 30 seconds-
1 minute: Lateral Burpee over dumbbells
-rest 30 seconds-
1 minute: Toes to bar in unbroken sets of 5+

AMRAP 7 Minutes
50/40 Calorie Assault Bike
Max Calorie Row
-rest 3:00-
AMRAP 7 Minutes
50/40 Calorie Row
Max Calorie Assault Bike
*SCORE = Max Calorie Row / Bike

5-10-15-20-15-10-5
Chest to bar Pull Ups
GHD Sit Ups
*3 Wall Walks after each round
*Sub for GHD Sit Up: 2x Abmat Sit Up

21-15-9
Handstand push-ups
Ring dips
Push-ups

AMRAP 12 Minutes
30 Air Squats
3 Rope Climbs

15:00 AMRAP
2 Ring Muscle Ups
2 Back Squats (225/155)
30 foot Handstand Walk (15 feet out and back)
*Add 2 reps to the muscle ups and squats every round
**Every 5ft is a rep

2 Sets (1 Set Every 10 Minutes)
AMRAP 4 Minutes
4-3-2-1 Deadlifts (315/225)
4 Bar Muscle Ups After Each Set
Max Calorie Ski (OR Row) In Remaining Time

5 sets
200m Run
4 Ring Muscle Up
-rest 1:1 b/t-
-Rest 3 minutes before the next 5 sets-
5 Sets
200m Ski
12 Ring Push Ups
-rest 1:1-

10 Minute EMOM
5 Power Clean and Jerks (135/95)
-rest 2 minutes-
10 Minute EMOM
10 Box Jump overs (24/20)

5 Rounds
10 Lateral Burpee Over Bar
5 Power Clean (185/125)

15 minute AMRAP
5-4-3-2-1
Strict Pronated Pull Up
Dumbbell Burpee Box Step Over (2x50/35) (24/20)

3 Sets:
2 rounds
12 Dumbbell Deadlifts (2x50/35)
9 Dumbbell Hang Cleans (2x50/35)
6 Dumbbell Shoulder to Overhead (2x50/35)
15/12 Calorie Air Bike
-rest 1:1 b/t sets-

150 Wall Balls (20/14) (10/9)

2 mile Run
50 Sandbag Cleans over Box (48/40) (100/70)
*Rx’d Sub: Power Clean (135/95)

AMRAP 3 Minutes
75 Double Unders
50ft Handstand Walk
Max Deadlifts (275/185)
*Go until you get 35 reps
-rest 1 minute b/t sets-

3 Sets
9-12-15 Calorie Row
25ft-50ft-75ft Handstand Walk (OR 1-2-3 Wall Walks)
-Rest 3 Minutes Between Sets-

AMRAP 10 Minutes
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

4,000m Bike Erg (OR 2000m Row OR 1600m Run)
40yd (120ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk
60yd (180ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk
80yd (240ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk
*RX’D Sub for Sandbag Bear Hug Carry = 2x70/53 (KB or DB) Front Rack Carry

5 Sets (0:40 on/0:20 off) (20 minutes)
Minute 1: Max Calorie Bike Erg
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar (Rounds 1, 3 and 5; stop if you get to 20)/Max Bar Muscle Ups (Rounds 2 and 4; stop if you get to 10)
Minute 4: Max Wall Walks

20/16 Calorie Row
20 Power Cleans (185/125)
20/16 Calorie Row
20 Power Snatches (135/95)
20/16 Calorie Row
10 Cleans (225/145)
20/16 Calorie Row
10 Snatches (185/125)
20/16 Calorie Row

5 sets (1 set every 6 minutes)
1000m Bike Erg
400m Run