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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

6 Sets (1 Set Every 3 Minutes)
3 Wall Walks
12 Power Cleans (115/80)
63 Double Unders

20 Minute AMRAP
1 Legless Rope Climb
10 Ring Push Ups

AMRAP 8 Minutes
8 Power Snatches (115/80)
8 Box Jump Overs (24/20)

5 Sets
25/20 Calorie Echo Bike
100ft Front Rack Walking Lunge (2x35/25)

6 Sets
18 Calorie Ski
12 Toes to Bar
6 Strict Handstand Push Ups (OR 9 Kipping Handstand Push Ups)
-rest 1:1 b/t sets-

AMRAP 15 minutes
50/40 Calorie Ski (OR Row)
-into-
10 GHD Sit Ups
1-2-3-4-5-6-7...
Power Cleans (185/125)

20-18-16-14-12-10-8-6-4-2
Dumbbell Overhead Walking Lunges (2x50/35)
GHD Sit Ups

25 Snatch (155/105)
50 Box Jump Overs (24/20)
100 Wall Ball (20/14) (10/9)

10 Sets
200m Run
2 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
*Wear Vest (20/14) If Available

100 GHD Sit Ups
80 Wall Balls (20/14) (10ft)
60 Deadlifts (155/105)
40 Toes to Bar
20 Burpee Get Box Get Overs, (48/40)

21-15-9
Power Snatches (95/65)
Calorie Echo Bike

150 Double Unders
50 GHD Sit Ups
150ft Handstand walk
50 GHD Sit Ups
150 Double Unders

10 Minute AMRAP
5 Hang Clean and Jerk (115/80)
10 Back Squat (115/80)
15 Toes to Bar

3 Rounds
30 Calorie Row
10 Bar Muscle Ups
-Rest 3 minutes-
3 Rounds
30 Calorie Row
15 Strict Handstand Push Ups
-Rest 3 minutes-
3 Rounds
10 Bar Muscle Ups
15 Strict Handstand Push Ups

AMRAP 7 Minutes
1 Squat Snatch (135/95)
3 Clean and Jerks (135/95)
5 Box Jump Overs (30/24)

EMOM 6 Minutes
Odd Minutes: 15 Wall balls (20/14) (10’)
Even Minutes: 12/10 Calorie Echo Bike
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 10 Thrusters (95/65)
Even Minutes: 12/10 Calorie Echo Bike

90/70 Calorie Echo Bike
30 Handstand Push Ups
*Every 2 minutes (starting at 2:00) perform 5 Deadlifts (275/185)

21-15-9
Deadlift (225/155)
Bar Facing Burpee
-Rest 1:1-
15-12-9
Hang Power Clean (155/105)
Burpee Box Jump Over (24/20)
-Rest 1:1-
9-6-3
Thrusters (135/95)
Burpee Bar Muscle Up

25ft Handstand Walk
15 Squat Cleans (135/95)
25ft Handstand Walk
20 Chest to Bar Pull Ups
-at 4 minutes-
25ft Handstand Walk
10 Squat Cleans (185/125)
25ft Handstand Walk
20 Chest to Bar Pull Ups
-at 8 minutes-
25ft Handstand Walk
5 Squat Cleans (225/145)
25ft Handstand Walk
20 Chest to Bar Pull Ups
-at 12 minutes-
25ft Handstand Walk
3 Squat Cleans (275/185)
25ft Handstand Walk
20 Chest to Bar Pull Ups

2 Rounds
60 Double Unders
40 Wall Balls (20/14)
20 Box Jump Overs (24/20)
40 Double Unders
30 Wall Balls (20/14)
10 Box Jump Overs (24/20)
20 Double Unders
20 Wall Balls (20/14)
5 Box Jump Overs (24/20)