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21-15-9
Burpee Pull Up
42-30-18
Wall Balls (20/14)

AMRAP 20 Minutes
30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)
20 Thrusters (65/45) (Unbroken)
10 Strict Chest to Bar Pull Ups

3 Sets
400m Run
500m Row
30 Burpee
-rest 3 minutes between sets-

5 Sets
50ft Dumbbell Front Rack Lunges (2x50/35)
25/20 Calorie Bike Erg
50ft Dumbbell Front Rack Lunges (2x50/35)
-Rest 1:1 Between Sets-

3 Rounds
10 Sandbag Cleans (100/70)
100ft Sandbag Bearhug Carry (100/70)
-rest 90 seconds-
3 Rounds
1000m Bike Erg
500m Ski
-rest 90 seconds-
3 Rounds
25 Toes to bar
50ft Handstand Walk

21-15-9
Strict Handstand Push-up
Strict Ring Dip
Strict Push-up
-- Rest 3 mins --
21-15-9
Strict Pull-ups
Feet Elevated Ring Rows
*45 yard Dumbbell (or Kettlebell) Farmers Carry after each set (50/35)

20 Minute EMOM
Odd Minutes: 30 Second AMRAP Row Calories
Even Minutes: 30 Second AMRAP Burpee Over Rower

5 Sets
50ft Front Rack Walking Lunge (2x50/35)
100 Double Unders
100ft Handstand Walk
50ft Front Rack Walking Lunge (2x50/35)
-Rest 1:1 b/t sets-

7 Sets
15/12 Calorie Ski
50ft Handstand Walk
15/12 Calorie Ski
-Rest 1 Minute Between Sets-

5 Sets
10 Bench Press (155/105)
10 Strict Pull Ups
-Rest 1:1 b/t sets-
5 Sets (Not for time)
10 Barbell Curl
10 Barbell Skull Crushers
Rest 1:00 b/t sets

3 Sets
800m Run
-rest 2:00 b/t sets-
3 Sets
20 Pull Ups
40 Push Ups
60 Air Squats
-rest 3:00 b/t sets-

AMRAP 15 Minutes (Score every 5 yards as a rep)
20 Kettlebell Swings (53/35)
30 yard (90 foot) sled push (145/125)
15 Kettlebell Goblet Squats (53/35)
30 yard (90 foot) sled push (145/125)
10 Single-arm kettlebell Push Press (53/35) (5 each side)
30 yard (90 foot) sled push (145/125)

50/40 Calorie Ski
50/40 Calorie Echo Bike
50/40 Calorie Row
Rx’d Sub: 60/50 Calorie Assault Bike

10 Sets
1 Legless Rope Climb
50ft Handstand Walk
4 Deadlifts (365/255)
-Rest 1:1 Between Sets-

4 Sets (1 Set Every 4 Minutes)
20 Wall Balls (20/14) (11/10ft)
60 Crossover Single Unders

35/28 Calorie Echo Bike
35 Pull Ups
35 Back Squats (95/65)
-Rest 1:00-
27/21 Calorie Echo Bike
27 Chest to Bar Pull Ups
27 Front Squats (115/80)
-Rest 1:00-
15/12 Calorie Echo Bike
15 Bar Muscle Ups
15 Overhead Squats (135/95)

15-12-9
Dumbbell Thruster (2x50/35)
Dumbbell Box Step ups (2x50/35) (24”/20”)
*30 yard Sled Push (4x45/3x45) after each set

30 Minute EMOM
Minute 1: 60 Double Unders
Minute 2: 12/10 Calorie Bike
Minute 3: 25ft Dumbbell Walking Lunge (2x50/35)
Minute 4: 30 Seconds Max Dumbbell Bench Press (2x50/35)
Minute 5: Rest

2 sets:
AMRAP 4 Minutes
12/10 Calorie Bike Erg (OR 12/10 Calorie Assault Bike)
8 Burpees Box Jump Overs (24/20) (OR 8 Burpee to 1ft target)
-rest 2 minutes-
AMRAP 4 Minutes
12/10 Calorie Row
8 Dumbbell Box Step Overs (50/35) (24/20)
-rest 2 minutes-

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

AMRAP 5 Minutes
20 Burpee Box Jump Overs (24/20)
20/16 Calorie Echo Bike
Max Calorie Ski in the time remaining
-rest 3 minutes-
AMRAP 5 Minutes
20/16 Calorie Ski
20 Burpee Box Jump Overs (24/20)
Max Calorie Echo Bike in the time remaining
-rest 3 minutes-
AMRAP 5 Minutes
20/16 Calorie Echo Bike
20/16 Calorie Ski
Max Burpee Box Jump Overs (24/20)
*Only scoring max reps

100 Power Cleans (135/95)
Every 2 Minutes complete 5 Muscle Ups
*Start the workout with Muscle Ups

On A 15:00 Clock
AMRAP 5 Minutes
15 Overhead Squats (95/65)
30 Double Unders
AMRAP 5 Minutes
10 Overhead Squats (165/115)
30 Double Unders
AMRAP 5 Minutes
5 Overhead Squats (205/140)
30 Double Unders

4 Sets
300m Run
15 Push ups
90’ Sled Push (2x45/1x45)
15 Push Ups
-Rest 0:90 b/t sets-