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5 Sets
AMRAP 3 Minutes
300m Row
20 Kettlebell Goblet Squats (53/35)
Max Kettlebell Box Step Ups (53/35) (20in)
-Rest 1 Minute Between Sets-

4 Sets
AMRAP 3 Minutes
10 Double Dumbbell Hang Clean and Jerk (2x50/35)
100ft Double Dumbbell Walking Lunge (2x50/35)
Max Calorie Echo Bike
-Rest 90 Seconds Between Sets-

5 Sets (1 set every 4:30)
500m Row
7 Bar Muscle Ups
25ft Handstand Walk

50 Dumbbell Front Squats (2x35/25)
50 Box Jumps (24/20)
-rest 3 minutes-
50 Dumbbell Shoulder to Overhead (2x35/25)
50 Burpee Over Dumbbell
-rest 3 minutes-
25 Dumbbell Front Squats (2x35/25)
25 Box Jumps (24/20)
-rest 3 minutes-
25 Dumbbell Shoulder to Overhead (2x35/25)
25 Burpee Over Dumbbell

2 Sets:
Every 2 minutes
At 0:00
45 Crossover Single Unders
15/12 Calorie Ski (OR Row)
At 2:00
15/12 Calorie Ski (OR Row)
45 Crossover Single Unders
At 4:00
15/12 Calorie Air Bike
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
15/12 Calorie Air Bike

21/16 Calorie Ski (OR Row)
21 Handstand Push Ups
21 Push Ups
21 Ring Dips
15/12 Calorie Ski (OR Row)
15 Handstand Push Ups
15 Push Ups
15 Ring Dips
9/7 Calorie Ski (OR Row)
9 Handstand Push Ups
9 Push Ups
9 Ring Dips

3 Rounds
10 Front Squats (135/95)
10 Toes to Bar
10 Burpee Over Bar
-rest until minute 7-
30 Burpee Over Bar
30 Toes to Bar
30 Front Squats (135/95)

10-20-30
Toes to bar
Hang Power Cleans (135/95)
Bar Facing Burpee

4 Sets
100ft Sled Push (190/145)
Run 100ft
100ft Dumbbell Farmer Carry (2x70/50)
Run 100ft
100ft Sandbag Bear Hug Carry (150/100)
Run 100ft
-rest 2 minutes b/t sets-

4 Sets
9 Thrusters (135/95)
3 Rope Climbs
21/18 Calorie Echo Bike
-Rest 3 minutes between sets-

5 sets:
2 Rounds
50ft Dumbbell Walking Lunge (35/20)
25ft Handstand Walk
-rest 1:1 b/t sets-
Set 1: Single arm overhead lunge (right)
Set 2: Single arm overhead lunge - other arm (left)
Set 3: Goblet hold lunge
Set 4: Farmers Carry lunge (right)
Set 5: Farmers Carry lunge (left)

2 sets (1 set every 15 minutes)
In a 2:30 Window:
12 Power Snatches (95/65)
60 Double Unders
Max Calorie Echo Bike in the time remaining
-rest from 2:30 to 15:00-

3 sets:
AMRAP 5 Minutes
5 Strict Pull Ups
5 Strict Ring Dips
15 Wall Balls (30/20) (10/9ft)
-rest 3 minutes b/t sets-

5 Sets (One set every 5 minutes)
AMRAP 3 Minutes
12 Strict Pull Ups
12 Dumbbell Bench (2x70/50)
*Max Bike Erg Calories in Remaining Time
-rest 2 minutes b/t sets-

5 Sets (1 set every 2:30)
16 Shuttle Runs (25ft = 1 rep)
20 GHD Sit Ups
-Rest 5 minutes-
5 Sets (1 set every 2:30)
20/16 Calorie Ski (or Row)
4 Rope Climbs (OR 6 Muscle Up)

50 Double Unders
15 Front Squats (155/105)
100 Double Unders
15 Front Squats (155/105)
50 Double Unders

2 Rounds
40/32 Calorie Echo Bike (OR 50/40 Calorie Assault Bike)
40 GHD Sit Ups
40/32 Calorie Row
120ft Double Dumbbell Overhead Walking Lunge (2x50/35)

4 Sets
25/20 Calorie Ski (OR Row)
100ft Back Rack Walking Lunge (135/95)
25/20 Calorie Ski (OR Row)
-Rest 1:1 Between Sets-

3 Rounds
12 Dumbbell Snatches (50/35)
4 Burpee Pull Ups
-rest 1 minute-
2 Rounds
24 Dumbbell Snatches (50/35)
8 Burpee Pull Ups

8 Rounds
20 Wall Balls (20/14)
2 Rope Climbs (OR 1 Peg Board)

AMRAP 25 Minutes
1 Mile Run (1600m)
In Remaining Time Max Rounds Of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
*If You Have A Vest (20/14), Use It

AMRAP 20 Minute
50 Wall Ball (20/14)
50 Box Jump overs (24/20)
50 Wall Ball (20/14)
50 GHD Sit Ups
50 Wall Ball (20/14)
12 Rope Climbs

3 Sets
5 Rounds
500m Bike Erg
25ft Dumbbell Front Rack Lunge (2x50/35)
5 Shuttle Runs (50ft)
3 Deadlifts (315/205)
-Rest 2 Minutes-
5 Rounds
500m Bike Erg
25ft Dumbbell Front Rack Lunge (2x50/35)
5 Shuttle Runs (50ft)
2 Deadlifts (335/225)
-Rest 2 Minutes-
5 Rounds
500m Bike Erg
25ft Dumbbell Front Rack Lunge (2x50/35)
5 Shuttle Runs (50ft)
1 Deadlift (365/245)

21-15-9
Calorie Echo Bike
Strict Handstand Push Ups
-Rest 1:1-
21-15-9
Calorie Echo Bike
Front Squats (95/65)
-Rest 1:1-
21-15-9
Calorie Echo Bike
Push Press (95/65)
-Rest 1:1-
21-15-9
Calorie Echo Bike
Pistols
*Sub Assault Bike Calorie 24-18-12