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2 Sets
EMOM
Minute 1: 12/10 Calorie Row
Minute 2: 8 Dumbbell Front Squats (2x50/35)
Minute 3: 12/10 Calorie Row
Minute 4: 6 Dumbbell Push Press (2x50/35)
Minute 5: 12/10 Calorie Row
Minute 6: 4 Dumbbell Thrusters (2x50/35)
Minute 7: 12/10 Calorie Row
Minute 8: 2 Dumbbell Squat Clean Thrusters (2x50/35)
-rest until minute 10 before starting the next set-

4 Sets
20/15 Calorie Echo Bike (OR 25/20 Calorie Assault Bike)
12 Bar Facing Burpees
12 Squat Clean Thrusters (115/75)
-Rest 1:1 between sets-

EMOM 30 Minutes
Minute 1: 20 Wall Balls (20/14) (10/9ft)
Minute 2: 25ft Handstand Walk
Minute 3: 8 Shuttle Runs (50ft)
Minute 4: 6 Sandbag Cleans (150/100) OR 10 Deadlifts (315/225)
Minute 5: Rest

6 Sets
12/10 Calorie Echo Bike
6 Squat Cleans (165/115)
2 Legless Rope Climbs (15ft)
-rest 3 minutes-

1500m Ski OR Row (30 Seconds Work / 30 Seconds Rest)
150 Double Unders (30 Seconds Work / 30 Seconds Rest)
3 Mile Run (4800m)

AMRAP 15 Minutes
5-10-15-20-25-30... Calorie Row
5-10-15-20-25-30... Kettlebell Goblet Squats (70/53)
*Women's Calories: 4-8-12-16-20...

As Few Sets As Possible To Finish
AMRAP 3 Minutes
120 Lateral Burpee Over Bar
120/100 Calorie Row
-Rest 1 Minute Between Sets-
*Max 7 Sets

AMRAP 7 mins
10 Row Calories
Sandbag Carry (100/70) 10 yd (*Sub Kettlebell Front Rack Carry (53/35))
10 Bike Erg Calories
Rest 3 mins
AMRAP 7 mins
Sled Push (145/125) 10 yd
10 Ski Erg Calories
Farmer Carry (50/35) 10 yd
Rest 3 mins
AMRAP 7 mins
10 Row Calories
Sandbag Carry (100/70) 10 yd
10 Bike Erg Calories
Rest 3 mins
AMRAP 7 mins
Sled Push (145/125) 10 yd
10 Ski Erg Calories
Farmer Carry (50/35) 10 yd
*Continue adding 5 reps each round to each movement until time expires

2 Sets
1000m Row
750m Row
500m Row
250m Row
Rest as needed between efforts

4 Sets
12/10 Calorie Echo Bike
24 GHD Sit Ups
24 Wall Balls (20/14)
12/10 Calorie Echo Bike
-Rest 1:1 Between Sets-

2-3 sets: (at easy/moderate recovery pace)
5 Minute Echo Bike
4 Minute Row
3 Minute Jog
2 Minute Ski
1 Minute Box Step Overs (20”)

3-3-3-4 Minute AMRAP
20/16 Calorie Echo Bike
20 Dumbbell Snatch (50/35)
Max Distance Single Arm Overhead Walking Lunge (50/35)
-Rest 1 Minute Between Sets-

AMRAP 15 Minutes
500m Ski (OR 500m Row)
50 Double Unders
10 Sandbag Cleans (100/70)
25/20 Calorie Echo Bike
50 Double Unders
10 Sandbag Cleans (100/70)

5 Rounds
20 GHD Sit Ups
15 Handstand Push Ups (OR 10 Strict Handstand Push Ups)

3 sets (1 set every 8 minutes)
4 Rope Climbs
-straight Into-
3 Rounds
10 Overhead Squats (95/65)
400m Bike Erg
*Sub for Rope Climb: 12 Strict Pull Up

30 Pull Ups
30 Back squats (95/65)
30 Burpees
-Rest 1:00-
20 Chest to Bar
20 Front Squats (115/80)
20 Burpees to 6 inch target
-Rest 1:00-
10 Bar Muscle Ups
10 Overhead Squats (135/95)
10 Bar Facing Burpees

2 Sets:
3 Rounds
12 Thrusters (65/45)
12 GHD SIt Ups (OR Toes to bar)
36 Crossover Single Unders
-rest 3 minutes b/t sets-

In 2 Minutes
15 Chest to Bar Pull Ups
15/10 Echo Bike Calories
Max Snatches (95/65)
-rest 2 minutes-
*Continue until 50 Snatches are completed

AMRAP 20 Minutes
500m Row
25 Air Squats
5 Sandbag Clean Over Box (150/100) (42) OR Power Cleans (185/125)

3 Rounds
100ft Sandbag Carry (150/100) or Dumbbell Front Rack Carry (2x70/50)
10 Bar Muscle Ups
100ft Sled Push (235/190) or 30ft Dumbbell Farmer Carry Lunge (2x70/50)
-rest 5 minutes-
3 Rounds
100ft Sled Push (235/190) or 30ft Dumbbell Farmer Carry Lunge (2x70/50)
20 Toes to Bar
100ft Sandbag Carry (150/100) or 100ft Dumbbell Front Rack Carry (2x70/50)

1400m Run
4 rope climbs (20 ft)
21 Dumbbell Shoulder to Overheads (2x50/35)
1200m Run
3 Rope Climbs (20 ft)
15 Dumbbell Shoulder to Overheads (2x50/35)
800m Run
2 Rope Climbs (20 ft)
9 Dumbbell Shoulder to Overheads (2x50/35)

5 Rounds
18 Toes to Bar
9 Shoulder to Overhead (135/95)
54 Double Unders

4 Sets
1 Movement Every 90 Seconds
500m Bike Erg
7 Bar Muscle Ups

10 Clean and Jerks (135/95)
25ft Handstand Walk

AMRAP in 12 minutes
150 Wall Ball Shots (20/14) (10/9)
90 Double-Unders
30 Muscle-ups