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AMRAP 10 Minutes
5 Bar Muscle Ups
10 Shuttle Runs (25’)

15 Thrusters (135/95)
-rest until 2:00-
75ft Handstand walk
-rest until 4:00-
15 Overhead Squats (135/95)
-rest until 6:00-
75ft Handstand walk
-rest until 8:00-
15 Thrusters (135/95)

3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

4 Rounds
600m Run
25 Overhead Squats (135/95)

3 sets
2 Rounds
100’ Sled Push (2x45/1x45)
20/16 Calorie Echo Bike
100’ Sled Push (2x45/1x45)
10 Double Dumbbell Snatches (2x50/35)
-Rest 5:00 b/t sets

AMRAP 20 Minutes
40/32 Calorie Row
400m Run
40/32 Calorie Row
40 Yard Sled Push (280/235)

5 Sets
AMRAP 1 Minute 30 Seconds
12 Burpee Box Jumps (24/20)
Max Toes to Bar
-Rest 1 Minute 30 Seconds-

At 0:00
15 Chest to Bar Pull Ups
6 Shuttle Runs (50ft)
15 Overhead Squat (115/80)
At 3:00
15 Chest to Bar Pull Ups
6 Shuttle Runs (50ft)
15 Overhead Squat (135/95)
At 6:00
15 Chest to Bar Pull Ups
6 Shuttle Runs (50ft)
15 Overhead Squat (155/105)
At 9:00
15 Chest to Bar Pull Ups
6 Shuttle Runs (50ft)
15 Overhead Squat (185/125)
At 12:00
15 Chest to Bar Pull Ups
6 Shuttle Runs (50ft)
15 Overhead Squat (205/135)

1000m Run Warm Up
5 Sets (1 Set Every 6 Minutes)
21/17 Calorie Row
7 Burpee Box Get Overs (48/42)
15/12 Calorie Row
7 Burpee Box Get Overs (48/42)
9/7 Calorie Row
1000m Jog Cool Down

AMRAP 6 Minutes
150ft Dumbbell Walking Lunge (2x35/25)
30/24 Calorie Row
Max Calorie Ski in the time remaining
-rest 2 minutes-
AMRAP 6 Minutes
30/24 Calorie Ski
150ft Dumbbell Walking Lunge (2x35/25)
Max Calorie Row in the time remaining
-rest 2 minutes-
AMRAP 6 Minutes
30/24 Calorie Row
30/24 Calorie Ski
Max Dumbbell Walking Lunge (2x35/25)
*lunges every 5 ft = 1 rep
**Only scoring max reps

3 Rounds
30/24 Calorie Ski (OR Row)
15 Box Jumps (30/24)
5 Rope Climbs
-rest 5 minutes-
25 GHD Sit Ups
75/60 Calorie Row
25 GHD Sit Ups
75 Wall Balls (20/14) (10/9)
25 GHD Sit Ups

400m Run @ 80% effort
20/16 Calorie Echo Bike @ 80% effort
-rest 4 minutes-
400m Run @ 90% effort
20/16 Calorie Echo Bike @ 90% effort
-rest 4 minutes-
400m Run @ 80% effort
20/16 Calorie Echo Bike @ 80% effort
-rest 4 minutes-
400m Run @ 95% effort
20/16 Calorie Echo Bike @ 95% effort

3 Rounds
3 Bar Muscle Ups
6 Burpee Box Get Overs (48/40)
-rest 2 minutes-
2 Rounds
6 Bar Muscle Ups
12 Burpee Box Jump Overs (30/24)
-rest 2 minutes-
1 Round
12 Bar Muscle Ups
18 Burpee Box Jump Overs (24/20)

AMRAP 12 mins
24 Power Clean & Jerks, (115/80)
48 GHD Sit-ups

3 Rounds:
21 Calorie Row
15 Chest to bar pull ups
9 Thrusters (135/95)

5 sets (1 set every 2 minutes)
50 Double Unders
5 Power Snatch (135/95)

5 sets
15/12 Calorie Echo Bike
12 Dumbbell Deadlifts (2x50/35)
9 Dumbbell Hang Cleans (2x50/35)
6 Dumbbell Shoulder To Overhead (2x50/35)
-rest 1:1 b/t sets-

25-20-15-10-5
Bench Press (135/95)
12-10-8-6-4
Strict Chin Ups
-rest 5 minutes-
25-20-15-10-5
Strict Press (95/65)
12-10-8-6-4
Ring Rows

2 Sets
AMRAP 5 Minutes
1 Rope Climb
25ft Dumbbell Front Rack Lunge (2x50/35)
30 Double Unders
-Rest 3 minutes-
AMRAP 5 Minutes
3 Devils Press (2x50/35)
200m Calorie Ski
25ft Handstand Walk
-rest 3 minutes b/t sets-
*5ft lunge = 1 rep / 10m = 1 rep

10 Squat Cleans (185/125)
60 Shuttle Runs (50ft)
10 Squat Cleans (185/125)
90 GHD Sit Ups
10 Squat Cleans (185/125)

5 Sets
1000m Row
-rest 2 minutes b/t sets-
-then-
5 Sets
30 Wall Balls (20/14) (10'/9')
-rest 1 minute b/t sets-

5 Sets
15/12 Calorie Echo Bike
12 Dumbbell Deadlifts (2x50/35)
9 Dumbbell Hang Cleans (2x50/35)
6 Dumbbell Shoulder To Overhead (2x50/35
-rest 1:1 b/t sets-

20/16 Calorie Bike Erg
20 Front Rack Box Step Ups (75/55) (24”/20”)
20/16 Calorie Bike Erg
20 Back Rack Box Step Up (95/65) (24”/20”)
20/16 Calorie Bike Erg
20 Front Rack Box Step Ups (75/55) (24”/20”)
20/16 Calorie Bike Erg

4 Sets
100ft Sled Push (2x45/1x45) (OR 50ft Front Rack Walking Lunge (95/65))
-sprint back to start-
100ft Dumbbell Farmer Carry (2x70/50)
-sprint back to start-
100ft Sandbag Carry (150/100) (OR 100ft Double DB Front Rack Carry (2x70/50))
-sprint back to start-
-rest 2 minutes b/t sets-