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90ft (L 45ft/R 45ft) Single Dumbbell Overhead Walking Lunge (70/50)
90ft Handstand Walk
45 Toes to Bar
90ft (L 45ft/R 45ft) Single Dumbbell Overhead Walking Lunge (70/50)
90ft Handstand Walk
45 Toes to Bar
90ft (L 45ft/R 45ft) Single Dumbbell Overhead Walking Lunge (70/50)

4 Sets: (1 set every 8 minutes)
20 GHD Sit Ups
30 Wall Balls (20/14)
400m Run
50ft Front Rack Dumbbell Walking Lunge (2x50/35)

50 Power Snatches (95/65)
100ft Overhead Walking Lunge (95/65)

1 Round
400m Run
40/32 Calorie Ski (OR Row)
-rest 1:1-
2 Rounds
200m Run
20/16 Calorie Ski (OR Row)
-rest 1:1-
4 Rounds
100m Run
10/8 Calorie Ski (OR Row)
-rest 1:1-
2 Rounds
200m Run
20/16 Calorie Ski (OR Row)
-rest 1:1-
1 Round
400m Run
40/32 Calorie Ski (OR Row)

AMRAP 8 minutes
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Chest to bar pull ups
-rest 4 minutes-
For Time (score)
“Erase your reps” (start where you left off and go in reverse)

10 Rounds
10 Kettlebell Swings (53/35)
50ft Kettlebell Lunge (53/35)

10 Rounds
4 Burpees
6 Kettlebell Swings (70/53)
8 Wall Balls (20/14)

2 sets:
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
-rest 1:1 b/t sets-

100 Double Unders
-straight into-
9-6-3
Burpee Bar Muscle Ups
Kettlebell Thrusters (2x44/26)
-straight into-
150ft Dual Kettlebell Rack Walking Lunge (2x44/26)
-straight into-
21-15-9
Burpee Pull Up
Hang Kettlebell Clean and Jerk (2x44/26)
-straight into-
100 Double Unders

AMRAP 30 Minutes
100ft Sled Push (190/145)
7 Burpee Box Get Overs (48/40)
10 Sandbag Clean Over Box (100/70) (48/40)
-rest 1 minute b/t rounds-
Rx’d Subs: Sled: 15/12 Cal Assault OR 12/9 Cal Echo Bike
Sandbag: 10 Power Clean (115/80)

3-3-3-4 Minute Intervals
15 Chest to Bar Pull Ups
9 Strict Handstand Push Ups
*Switch which station you start with each set.
-Directly into-
Max Calorie Ski (OR Row)
*Rest 1 minute between sets.

6 Sets
In a 2 minute window
20/16 Calorie Echo Bike
AMRAP Shuttle Runs (50ft) in the time remaining
-rest 2 minutes b/t sets-

5-4-3-2-1-2-3-4-5
Wall Walks
*150ft Dumbbell Farmers Carry (2x70/50) after each set

Partition all movements as desired
300 yard Sandbag Carry (150/100)
300 yard Farmer Carry (2x100/70)
300 yard Sled Push (270/225)

100 Double Unders
50 Thrusters (45/35)
200 Single Unders
50 Thrusters (45/35)
100 Double Unders

4 Sets (1 Set Every 2 Minutes)
12/10 Calorie Machine (Athlete's Choice)
2 Clean and Jerk - Start @7/10 RPE And Build To 8/10 RPE

AMRAP 19 Minutes
400 meters Plate Run (35/25)
19 Burpees

4 Sets
1000m Row (moderate/fast)
-rest 90 seconds b/t sets-
4 Sets
500m Row (fast)
-rest 1 minute b/t sets-
4 Sets
250m Row (faster)
-rest 30 seconds b/t sets-

15 Minute EMOM
Minute 1 - 10 Burpee Pull Ups
Minute 2 - 10 Deadlift (225/155)
Minute 3 - 15/12 Calorie Bike Erg

7 Sets
200m Run
10 Chest to Bar Pull Ups
5 Wall Walks
200m Run
-Rest 1:1 after each set-

4 Sets: (1 set every 8 minutes)
200m Run
10 Dumbbell Box Step Overs (2x50/35) (24”/20”)
20 GHD Sit Ups
200m Run

440 Calorie Bike Erg (OR Any Machine OR 4400m Run)
4 Deadlifts (365/255) To Start And Every 2 Minutes Until Calories Are Complete
*If This Load Is Too Heavy, Substitute 70% Of 1RM Deadlift

4 sets:
2 minute Ski
2 minute Air Bike
2 minute Row
-rest 2 minutes b/t sets-
For Time:
75 Bench Press (185/125)
*Every time you break perform 1 Legless Rope Climb (OR 10 Ring Rows)
-rest 3-5 minutes-
75 ring row with feet elevated and body parallel to the ground
*Every time you break complete: 10 strict dips (Ring OR Bar)

3 sets
400m Run
5 Single Arm Dumbbell Burpee Clean and Jerks (70/50)
100 yard Dumbbell Farmer Carry (1x70/50) (50 yards each arm)
-rest 2 minutes-
500m Row
10 Sandbag on Shoulder Squats (150/100)
100 yard Sandbag Bear Hug Carry (150/100)
-rest 2 minutes-