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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

30 Power Clean & Jerk (205/145)
-straight into-
2-4-6-8-10
Rope Climbs
50-40-30-20-10
GHD Sit Ups

50ft Overhead Walking Lunge (95/65)
25 Shoulder to Overhead (95/65)
50/40 Calorie Bike Erg
25 Shoulder to Overhead (95/65)
50ft Overhead Walking Lunge (95/65)
-rest 10 minutes-
15 Bar Muscle Ups
30/24 Calorie Ski Erg OR Row
60 GHD Sit Ups
30/24 Calorie Ski Erg OR Row
15 Bar Muscle Ups

AMRAP 20 Minutes (at 75-80% pacing effort)
Max Calorie Echo Bike
*at minutes 3, 6, 9, 12, 15 and 18 complete:
100ft Sled Push (190/145)
10 Dumbbell Deadlifts (2x70/50)
100ft Dumbbell Farmer Carry (2x70/50)

AMRAP 12 Minutes
20 Toes to bar
40 Thrusters (45/35)
100 Double Unders

3 Sets
AMRAP 7 Minutes
10-15-20-25...
Row (Calories)
Ski (Calories)
Bike Erg (Calories)
-Rest 3 Minutes Between Sets-

10 min AMRAP
30 Double Unders
15 Ground to Overhead (75/55)

3 Sets
20 Dumbbell Snatches (50/35)
20 Burpees Over Bar
20 Toes to Bar
-Rest 2 Minutes Between Sets-

2 Sets
300m Row
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
300m Row
-Rest 5 Minutes Between Sets-

AMRAP 25 Minutes
25/20 Calorie Air Bike
25 Dumbbell Box Step Overs (50/35) (24/20)
50ft Handstand Walk
50ft Dumbbell Walking Lunge (50/35)
*Hold Dumbbell However You Prefer

3 Rounds
30 GHD Sit Ups
100ft Dumbbell Overhead Walking Lunge (50/35)
50ft Handstand Walk

40/32 Calorie Row
20 Hang Kettlebell Clean and Jerk (53/35)
5 Rope Climbs
-Rest 2 minutes-
30/24 Calorie Echo Bike
20 Box Jump Overs (30/24)
10 Ring Muscle Ups
-Rest 2 minutes-
20/16 Calorie Row
20 Lateral Burpee over Rower
15 Bar Muscle Ups

8 sets (1 set every 3 minutes)
200m Run
10 Hang Dumbbell Snatch (50/35)
40 Double Unders

500m Run
25 Shoulder Press (75/55)
25/20 Calorie Echo Bike
12 Rope Climbs
25/20 Calorie Echo Bike
25 Shoulder Press (75/55)
500m Run

8 Sets (1 set every 4 minutes)
15/12 Calorie Bike Erg Sprint
10 Box Jumps (30/24)
5 Sandbag Cleans (150/100)
*Sub 5 Power Cleans (185/125) for Sandbag Cleans if needed for Rx’d
*Sub 15/12 Calorie Row or 12/10 Echo Bike if needed for Rx’d

EMOM 8 Minutes
8 Toes To Bar
6 Pull Ups
4 Chest To Bar Pull Ups
*Choose Kipping or Butterfly
*Goal is unbroken

50 Chest to bar pull ups
50 Toes to bar
*every time you break complete 100ft Single Dumbbell Overhead Walking Lunge (50/35)
**If you are breaking more than four times, scale down (35/25) or 50ft

AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5 minutes-
AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max reps Strict Ring Dips
-rest 5 minutes-
AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2x70/50)

3 Rounds
400m Run
21 Hang Clean and Jerks (95/65)
21 Toes to Bar

50/40 Calorie Echo Bike
50 Front Squats (185/125)
50/40 Calorie Echo Bike
100 GHD Sit Ups
50/40 Calorie Echo Bike
50 Overhead Squats (135/95)
50/40 Calorie Echo Bike

21-15-9
Devil press (2x50/35)
42-30-18
Chest to bar pull ups

3-3-3-3-4 Minute Intervals
18/14 Calorie Row
15 Lateral Burpee Over Rower
Max Rope Climbs
-Rest 1 Minute Between Sets-

10 Rounds
5 Shuttle Runs (50ft)
10 V Ups
100ft Sled Push (145/125)
5 Devil’s Press (2x50/35)
10 Box Jumps (24/20)
100ft Farmer's Carry (2x50/35)

5 Rounds
20 GHD Sit Ups
br> 10 Strict Handstand Push Ups (OR 7 Wall Facing Strict Handstand Push Ups)