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5 Rounds for max reps of:
Body-weight bench presses
Strict Pull-ups
-rest as needed after the pull ups-

EMOM 16 Minutes
Minute 1: 200m Run
Minute 2: 500/400m Bike Erg
Minute 3: 30 seconds of Burpee Bar Muscle Ups (OR Burpee Pull Ups)
Minute 4: Rest

6 Sets
15/12 Calorie Row
150ft Husafel, Dumbbell, or Object Carry (2x100/70)
15/12 Calorie Row
-rest 0:90 b/t sets-

4 Rounds
60 Double Unders
5 Ring Muscle Ups
10 Front Squats (185/125)

2 Rounds
AMRAP 3 Minutes
1000/900m Bike Erg
Max Rope Climbs
-rest 1 Minute-
AMRAP 3 Minutes
1000/900m Bike Erg
Max Burpee Bar Muscle Up
-rest 1 Minute-
AMRAP 3 Minutes
1000/900m Bike Erg
Max Rope Climbs
-rest 1 Minute-
AMRAP 3 Minutes
1000/900m Bike Erg
Max Burpee Bar Muscle Up
-rest 1 Minute-

10-20-30-40-50
Ski Calories
Wall Balls (20/14) to 10ft Target
GHD Sit Ups
80ft Handstand Walk after each round
*Sub Row as Rx'd if no Ski is available

8 Sets
15/12 Calorie Bike
15 Lateral Burpees Over Object
15 GHD Sit Ups
150ft Object Carry (100/70lbs Total)
-Rest 3 Minutes Between Sets-
*Object Can Be Single Or Double With Total Weight Of 100/70

20/16 Calorie Echo Bike
20 Bar Muscle Ups
20/16 Calorie Echo Bike

3 Rounds
10 Snatches (95/65)
12 Bar Facing Burpees
-Rest 3 Minutes-
3 Rounds
10 Bar Muscle Ups
12 Bar Facing Burpees

10x100m Sprint
-rest as needed b/t sets-

50 GHD Sit Ups
-then-
3 Rounds
25 Dumbbell Snatches (50/35)
50ft Dumbbell Walking Lunge (2x50/35)
-then-
50 GHD Sit Ups

100 Burpee Box Jump Overs (24”/20”)
*Every 2 minutes perform 5 Squat Cleans (135/95)
Start the workout (at the 0:00) with Squat Cleans

21-15-9
Deadlift (275/185)
Bench Press (185/115)
-Rest 5:00-
21-15-9
Deadlift (225/155)
Bench Press (155/105)

1000m Row
-rest 1 minute-
Max Bench Press (bodyweight)
-rest 1 minute-
*Keep going until 50 reps of Bench Press are completed

3 Rounds
30 GHD Sit Ups
20 Dumbbell Squat Cleans (2x50/35)
100 Double Unders

5 Rounds
250m Row
25 Double Unders
25 Single Unders
*pace 1:44/500m for men ; 1:58/500m for women

30/25 Calorie Echo bike
20 Burpee Box Jump Overs (42/30)
10 Sandbag to Shoulder (150/100)
*Sub Power Clean (185/125)

From 0:00-2:00 (2 minutes)
Run 400 m
Max shoulder to overhead (225/145)
-Rest 1 minute-
From 3:00-6:00 (3 minutes)
Run 600 m
Max shoulder to overhead (225/145)
-Rest 2 minutes-
From 8:00-12:00 (4 minutes)
Run 800 m
Max shoulder to overhead (225/145)
*Score reps for shoulder to overhead

6 Sets
5 Shuttle Sprints (50ft)
10 Dumbbell Box Step Overs (50/35) (24/20)
5 Shuttle Sprints (50ft)
-Rest 1:1 b/t sets-

10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead (135/95)
Back Squats (185/125)

30 Calorie SkiErg
15 Sandbag Squats (150/100) (OR 30 at (100/70)
20 Calorie SkiErg
10 Sandbag Squats (150/100) (OR 20 at (100/70)
*Sub either a Heavy Dumbbell on the Shoulder or barbell back squat

In a 20 minute window
1000m Row
-then-
15 Rounds of Holleyman:
5 Wall Balls (20/14) (10/9ft)
3 Handstand Push Ups
1 Power Clean (225/155)
-then-
Max Bench Press (225/155)
*Score number of bench press reps

75 Hang Squat Cleans (75/55)
*Everytime you break, perform:
5 Box Jumps (30/24)
10 Strict Ring Dips

2 Sets
2 Rounds
100ft Single Dumbbell Walking Lunge (70/50)
10 Bar Muscle Ups
-Rest 3 Minutes Between Sets-