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AMRAP 20 minutes
20/16 Calorie Assault Bike
15 Dumbbell Bench Press (2x50s/35s)
10 Strict Pull Ups (OR 20 Dumbbell Deadlifts (2x50s/35s))
*Sub 15/12 Calorie Echo Bike

5 Sets
Minute 1: Max Calorie Bike Erg
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar (Rounds 1, 3 and 5)/Max Bar Muscle Ups (Rounds 2 and 4)
Minute 4: Rest
*Stop if you get to 20 Toes to Bar / 10 Bar Muscle Up

3 Sets (1 Set Every 12 Minutes)
30/24 Calorie Echo Bike
30 Box Jump Overs (24/20)
30 Push Ups
30 Dumbbell Snatch (50/35)
30/24 Calorie Ski OR Row

5 Sets
30/24 Calorie Row
20 GHD Sit Ups
10 Burpee Over Rower
-Rest 3 minutes between sets-

5 Sets
40 Double Unders
4 Ring Muscle Ups
-rest 1 minute b/t sets-

3 Sets
30 Front Squats (95/65)
90 Double Unders
30 Pull Ups
-rest 3 minutes between sets-

75 Wall Balls (20/14)
75 Toes to Bar
75 Dumbbell Snatches (50/35)
75 Box Jump Overs (24/20)

2 sets:
AMRAP 90 Seconds
200ft Sled Push (empty sled = 100lbs)
Max Burpee Box Jump Overs (24/20)
-rest 90 seconds-
AMRAP 90 Seconds
10 Burpee Box Jump Overs (24/20)
Max Distance Sled Push (Every 20ft of sled push = 1 rep)
-rest 90 seconds b/t sets-

5 Rounds at easy/moderate pace
100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on treadmill)
100ft Sled Push (moderate) (OR 20 Air Squats)
2 Minute Row
4 Turkish Get Up (53/35) (each arm)
2 Minute Bike

10-20-30-40
Kettlebell Swings (53/35)
40-30-20-10
Toes to Bar
*200m Run after each round

2 sets:
5-4-3-2-1
Deadlifts (275/185)
Wall Facing Strict Handstand Push Up
-rest 3 minutes b/t sets-

4 Sets: (1 Set Every 5 Minutes)
Odd Sets: 25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike)
Even Sets: 25/20 Calorie Row

2 Sets
21 Deadlifts (225/155)
21 Handstand Push Ups
-Rest 1:1 Between Sets-
2 Sets
15 Deadlifts (275/185)
75ft Handstand Walk
-Rest 1:1 Between Sets-
2 Sets
9 Deadlifts (315/225)
9 Wall Facing Strict Handstand Push Ups
-Rest 1:1 Between Sets-

50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Bar Muscle Ups
10 Rope Climbs

3 Rounds
15/12 Calorie Standing Bike Erg
12 Dumbbell Deadlifts (2x50/35)
9 Dumbbell Hang Power Cleans (2x50/35)
6 Dumbbell Shoulder to Overhead (2x50/35)
-Rest 5 Minutes-
For Time
45/36 Calorie Standing Bike Erg
36 Dumbbell Deadlifts (2x50/35)
27 Dumbbell Hang Power Cleans (2x50/35)
18 Dumbbell Shoulder to Overhead (2x50/35)

5 Sets
AMRAP 3 Minutes
20 Bench Press (155/105)
Max Distance Calorie Row
-Rest 1 Minute between sets-

4 Sets
AMRAP 7 Minutes
10-15-20-25…
calories
Row
Ski
Bike Erg
-Rest 3:00 between sets-

4 Sets
AMRAP 2 Minutes
25/20 Calorie Bike Erg (OR 20/16 Calorie Echo Bike)
Max Wall Balls (30/20) (10/9ft) OR Dumbbell Hang Clean and Jerks (50/35)
-rest 2 minutes between sets-

3 mile Run
33 Sandbag Squats (150/100) (Or Front Squats (185/125) (Split as needed)

Calorie Row
Men: 80-70-60-50-40-30-20-10
Women: 64-56-48-40-32-24-16-8
- rest 1 minute between sets -

50 Goblet Step Back Lunges (53/35)
50 Kettlebell Swings
50 Burpee over Kettlebell
50 Toes to Bar
-rest 3 minutes-
25 Toes to Bar
25 Burpee over Kettlebell
25 Kettlebell Swings
25 Goblet Step Back Lunges (53/35)

3 Rounds
25 Wall Balls (20/14)
50 Yard Sled Push (Empty)
-Rest 1:1-
3 Rounds
20 Wall Balls (30/20)
40 Yard Sled Push (45/25)

3 Sets
9-6-3
Clean and Jerk (95/65)
Burpee Box Jump Over (24/20)
-Rest 3 minutes between sets-

3 Rounds For Time
10 Deadlift (225/155)
10 Bar Muscle Ups
-rest 2 minutes-
2 Rounds For Time
20 Hang Power Clean (135/95)
20 Chest to Bar Pull Ups
2-rest 2 minutes-
60 Shoulder to Overhead (135/95)
60 Pull Ups