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AMRAP 8 Minutes
10 GHD Sit Ups
12 Box Jump/Step Down (24/20)
14 Dumbbell Power Snatch (50/35)
-rest 4 minutes-
AMRAP 8 Minutes
2 Rope Climbs
10 Dumbbell Walking Lunge (50/35)
12/10 Calorie Echo Bike

30 Deadlifts (225/155)
2 Rope Climbs
30/20 Calorie Ski Erg
2 Rope Climbs
30 GHD Sit-ups
2 Rope Climbs
30 GHD Sit-ups
2 Rope Climbs
30/20 Calorie Ski Erg
2 Rope Climbs
30 Deadlifts (225/155)

3 Rounds
25 GHD Sit Ups
50ft Handstand Walk
50ft Overhead Walking Lunge (155/105)

3:00 Max Calorie Assault Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Row
-3:00 rest-
2:00 Max Calorie Assault Bike
-2:00 rest-
2:00 Max 25ft Shuttle Run
-2:00 rest-
2:00 Max Calorie Row
-2:00 rest-
1:00 Max Calorie Assault Bike
-1:00 rest-
1:00 Max 25ft Shuttle Run
-1:00 rest-
1:00 Max Calorie Row
*Score 25ft Shuttle Run as 1 rep, 1 Calorie as 1 Rep

100 Toes to Bar
Every Time You Break:
50ft Kettlebell Overhead Walking Lunge (53/35)
*Alternate Arms Each Round

100 Double Unders
40 Wall Balls (20/14) (11ft/10ft)
100 Double Unders
30 Wall Balls (20/14) (11ft/10ft)
100 Double Unders
20 Wall Balls (20/14) (11ft/10ft)

5 Rounds
10 Strict Pull Ups
20 Push Ups
30 Air Squats
-Rest 5 Minutes-
10 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
*Perform with 20/14 Vest

6 Sets
2 Rope climbs (15ft)
20 Thrusters (45/35)
30 Crossover Single Unders (OR 50 Double Unders)
-rest 1 minute between sets-

3 rounds
400m Run
10 Sandbag Cleans Over Box (150/100)
10 Burpee Box Get Overs (48)
15 Yard Box Push (48) (Sandbag on box)
*Sub 10 Sandbag Cleans to Shoulder (150/100)

AMRAP 15 Minutes
1 Legless Rope Climb
3 Wall Walks
12 GHD Sit Ups

3 Sets (1 Set Every 7 Minutes)
5 Rounds
50 Double Unders
5 Power Clean and Jerks
Set 1: 115/80
Set 2: 135/95
Set 3: 155/105

For Time
40/32 Calorie Bike Erg (OR Air Bike)
40 Burpee to 6in Target
40/32 Calorie Bike Erg (OR Air Bike)
-Rest 3 Minutes-
40/32 Calorie Bike Erg (OR Air Bike)
30 Burpee Pull Ups
40/32 Calorie Bike Erg (OR Air Bike)
-Rest 3 Minutes-
40/32 Calorie Bike Erg (OR Air Bike)
20 Burpee Box Jump Overs (24/20)
40/32 Calorie Bike Erg (OR Air Bike)

4 Sets
16 GHD Sit Ups
8 Ring Muscle Ups
8 Squat Snatch (135/95)
16 GHD Sit Ups
-rest 1:1 b/t sets-

5 Sets
10 Dumbbell Deadlifts (2x50/35)
100 yard Dumbbell Farmers Carry (2x50/35)
10 Dumbbell Deadlifts (2x50/35)
-rest 1:1 b/t sets-

2 Sets
50 Wall Balls (20/14)
100 Double Unders
15 Bar Muscle Ups
100ft Handstand Walk
5 Legless Rope Climbs
-rest 5 minutes b/t sets-

AMRAP 20 Minutes
15/12 Calorie Ski OR Row
15 GHD Sit Ups
15 Dumbbell Bench Press (2x50/35)

AMRAP 8 Minutes
4-8-12-16-20...
Bike Erg Calories
Burpee Box Jump Over (24/20)
-rest 2 minutes-
AMRAP 6 Minutes
4-8-12-16-20...
Calorie Row
GHD Sit Ups
-rest 2 minutes-
AMRAP 4 Minutes
4-8-12-16-20...
Calorie Ski
Sandbag Clean (150/100) (OR Power Cleans (185/125))

2 Sets
12/10 Calorie Echo Bike
24 Chest to Bar Pull Ups
12/10 Calorie Echo Bike
24 Pull Ups
12/10 Calorie Echo Bike
-Rest 3 Minutes Between Sets-

AMRAP 15 minutes
5-10-15-20-25…
5 Calories Row
5 Calories Ski Erg
5 Calories Bike Erg
Continue adding 5 reps each round to each movement until time expires
-Rest 3 Minutes-
For Time
Total Row Calories from Part A
Total Ski Calories from Part A
Total Bike Erg Calories from Part A

3 Sets
2 Rounds
16/13 Calorie Row
4 Wall Walks
-into-
4 Rope Climbs
-Rest 2 Minutes Between Sets-

5 Sets (1 Set Every 4 Minutes)
15 Chest to Bar Pull Ups
2 x 25ft Shuttle Run
8 Thrusters (135/95)

4 sets
AMRAP 3 minutes
15/12 Calorie Row
45 Double Unders
15 Wall balls (20/14)
-rest 90 seconds b/t sets-

2 Sets
3 Rounds
12 GHD Sit Ups
25ft Dumbbell Walking Lunge (2x50/35)
36 Double Unders
-rest 3 minutes b/t sets-

3 Sets
2 Rounds
2 Rope Climbs
6 Strict Handstand Push Ups
12 Dumbbell Power Cleans (2x50/35)
-Rest 1:1 between sets-