Find your next
great workout.

5 minutes of
200 Double Unders
In remainder of time complete max Handstand Walk in feet
-rest 2 minutes-
5 minutes of
200 Double Unders
In remainder of time complete max Handstand Walk in feet

30 Devil Press (2x50/35)
30 Handstand Push Ups
15 Devil Press (2x50/35)
15 Handstand Push Ups

3 Rounds
15 Bar Muscle Ups
5 Rope Climbs

AMRAP 20 Minutes
20/16 Calorie Air Bike
20 GHD Sit Ups
10 Strict Handstand Push Ups

3 Rounds
400m Run
20 Toes to Bar
20 V Ups

2 Rounds
15 Box Jumps (24/20)
9 Overhead Squats (135/95)
-Rest 1:1-
2 Rounds
15 Box Jumps (24/20)
12 Overhead Squats (115/80)
-Rest 1:1-
2 Rounds
15 Box Jumps (24/20)
15 Overhead Squats (95/65)

5 Sets
AMRAP 2 Minutes 30 Seconds
150ft Sled Push (180/145)
15ft Handstand Walk
In Remaining Time: Max Distance Farmers Carry Lunge (2x50/35)
-rest 90 seconds b/t sets-

7 Rounds
10 Calorie Echo Bike
1 Rope Climb
10 Box Jump Overs (24/20)
1 Rope Climb

3 sets
Row 90 secs fast
Row 90 secs recovery
6 sets
Row 60 secs faster
Row 60 secs recovery
12 sets
Row 30 secs fastest
Row 30 secs recovery
-rest 3 more minutes-
6 sets
Row 10 secs
-rest 80 seconds b/t sets-

4 Rounds
200m Run
10 GHD Sit Ups
5 Bench Press (155/105)
-rest 2 minutes-
2 Rounds
300m Run
20 GHD Sit Ups
10 Bench Press (155/105)
-rest 2 minutes-
400m Run
30 GHD Sit Ups
20 Bench Press (155/105)

5 Sets
AMRAP 2 Minutes
200m Run (OR 15/12 Calorie Echo Bike)
15 Chest to bar pull ups
In remainder of time: Max Devils Press (2x50/35)
-rest 2 minutes b/t sets-
*Only scoring the # of devil press

5 Rounds
4 Ring Muscle Ups
16/13 Calorie Ski
50ft Dumbbell Lunge (2x50/35) - hold any way

6 Sets
AMRAP 2:00
15 GHD Sit Ups
12 Deadlift (275/185)
Max Distance Handstand Walk
-rest 1:00 b/t sets-

2 Sets
Row (OR Ski)
300m @ 90% effort
300m @ 70% effort
300m @ 80% effort
300m @ 95% effort
-rest 3 minutes-
Run
300m @ 90% effort
300m @ 70% effort
300m @ 80% effort
300m @ 95% effort
-rest 3 minutes-

EMOM As Long As Possible
Odd Minutes: 10-11-12-13... Calorie Row
Even Minutes: 10-11-12-13... Burpee Over Rower

40-30-20 Wall Balls (20/14)
4-3-2 Rope Climbs
-Rest 3 Minutes-
30-20-10 Wall Balls (20/14)
3-2-1 Legless Rope Climbs

42-30-18
Deadlift (155/105)
Box Jump Overs (24/20)

15 minute EMOM
Minute 1: 10 Dumbbell Snatches (70/50)
Minute 2: 4 Wall Walks
Minute 3: 2 Rope Climbs

15-12-9-6-3
Burpee Box Get Overs (48)
5-4-3-2-1 Snatch (155/105)
-Rest 4:00-
12-9-6-3
Burpee Box Jump Overs (24/20)
Snatch (115/80)

30 Power Cleans (135/95)
30 Burpee Box Jump Overs (20/16)
20 Front Squats (155/105)
20 Burpee Box Jump Overs (24/20)
10 Squat Clean Thrusters (185/125)
10 Burpee Box Jump Overs (30/24)

5 Sets: (1 set every 3 minutes 30 seconds)
14/11 Calorie Echo Bike (18/14 Calorie Assault Bike)
70 Double Unders
14/11 Calorie Echo Bike

AMRAP 1 Minute
7 Bench Press 0.75x bodyweight
max reps in remaining time Toes-to-bars
-rest 1 minute b/t sets-
Repeat until you reach 100 Toes-to-bar reps

10 Rounds
200m Run
3 Ring Muscle Ups

30 Kettlebell Deadlifts (2x53/35)
30 yard Sled Push (370/305)
30 Kettlebell Deadlifts (2x53/35)
-rest 1:1-
20 Kettlebell Hang Cleans (2x53/35)
40 yard Sled Push (325/280)
20 Kettlebell Hang Cleans (2x53/35)
-rest 1:1-
20 Kettlebell Deadlifts (2x70/53)
50 yard Sled Push (280/235)
20 Kettlebell Deadlifts (2x70/53)
-rest 1:1-
10 Kettlebell Hang Cleans (2x70/53)
60 yard Sled Push (235/190)
10 Kettlebell Hang Cleans (2x70/53)