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150/120 Calorie Echo Bike
*Every 3 minutes, including 0:00 perform:
15 GHD Sit Ups
12 Box Jumps (24/20)
9 Strict Handstand Push Ups

5 Sets
5 Ring Muscle Ups
10 Wall Facing Strict Handstand Push Ups
15 Shuttle Runs (50ft)
15 Pistols
-rest 1:1 b/t sets-

5 Sets
AMRAP 3 Minutes
10 Power Snatch (115/80)
25 Wall Ball (20/14) (10/9ft)
Max Rope Climbs
-rest 3 minutes b/t sets-

4 Sets
AMRAP 2 Minutes
20 Double Dumbbell Front Rack Box Step Ups (2x35/20) (24/20)
Max Wall Facing Strict Handstand Push Ups
-rest 1 minute between sets-
*Score includes Step Ups

5 Rounds
15 Push Jerks (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)

5 Sets
600m Row or Ski
3 Minute Echo Bike
- Rest 1 minute b/t sets-
*Score Echo Bike Calories

Alt EMOM 15 mins
10 Sandbag Cleans (100/70) (*Sub 10 Power Cleans (115/80))
5 Wall Walks
20 GHD Sit-ups

5 Sets (1 set every 5 minutes)
30/24 Calorie Echo Bike
30/24 Calorie Ski (OR Row)

6-5-4-3-2-1-2-3-4-5-6
Thrusters (135/95)
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups

50-40-30-20-10
Bike Erg Calories
GHD sit-ups

7 Rounds
21 Shoulder Press (75/55)
21 Abmat Sit Ups

3 Sets
AMRAP 5 minutes
4 Strict Handstand Push Ups
8 Power Cleans (135/95) in singles
12 Calorie Echo Bike
-rest 3 minutes b/t sets-

1000m Row
50 Thrusters (45/35)
60 Chest to Bar Pull Ups
50 Thrusters (45/35)
1000m Row

9-15-21
Thrusters (95/65)
3 Rope Climbs (15ft) after each set (OR 9 Strict Pull Ups)
-into-
100ft Overhead Walking Lunge (95/65)

3 sets
In a 3 minute window
5 Sandbag Clean Over Box to Burpee Box Get Over (150/100) (48/40)
100ft Dumbbell Farmer Carry (2x70/50)
Max Distance Sled Push in the time remaining (280/235)
-rest 2 minutes b/t sets-
-then-
3 sets
In a 3 minute window
5 Sandbag Clean Over Box to Burpee Box Get Over (150/100) (48/40)
100ft Sled Push (180/145)
Max Distance Dumbbell Farmer Carry in the time remaining (2x70/50)
-rest 2 minutes b/t sets-
*Sled Push and Farmer Carry scored in feet.

10 Rounds
200m Run
10 Kettlebell Swings (70/53)
5 Box Jumps (30/24)

30 Chest to Bar Pull Ups
30 Back Squats (185/125)
-at 5:00-
20 Bar Muscle Ups
20 Back Squats (225/155)
-at 10:00-
10 Burpee Bar Muscle Ups
10 Back Squats (275/185)
*Perform the Back Squats from the rack

10 Pull Ups
20 Push Ups
30 Air Squats
15 Pull Ups
30 Push Ups
45 Air Squats
20 Pull Ups
40 Push Ups
60 Air Squats
25 Pull Ups
50 Push Ups
75 Air Squats
30 Pull Ups
60 Push Ups
90 Air Squats

5 Rounds
50 Double Unders
15 GHD Sit Ups
25ft Handstand Walk

21-15-9
Calorie Assault Bike
Hang Power Cleans (135/95)
-Rest 1:1-
21-15-9
Calorie Assault Bike
15-9-3
Hang Power Cleans (185/125)

5 Sets
500m Row
5 Power Cleans (185/125)
15 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-

AMRAP 14 minutes
60 Calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb, 10/9 ft)
30 Cleans (135 lb)
20 Muscle-Ups

5 sets (1 set every 3 minutes)
9 Shoulder to Overhead (135/95)
15 Bar Facing Burpees
21 Toes to Bar (must be done in sets of 7+)

AMRAP 2 Minutes
2 Rope Climb
12 Dumbbell Bench (2x50/35)
Max GHD Sit Ups
-no rest b/t sets-
*Repeat until you reach 100 GHD Sit Ups
*max 8 sets