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3 Rounds
400m Run
30 GHD Sit Ups
20 Wall Balls (30/20) (10/9)

150 Wall Balls (30/20) (10/9ft)
Start With 10 Toes to Bar And Perform 10 Every Time You Break

4 Sets (1 set every 10 minutes)
400m Run
-into-
2 Rounds
10 Pull Ups
20 Push Ups
30 Air Squats
-into-
400m Run

3 Sets (1 Set every 10 minutes)
500m Run
1000m Bike Erg
500m Row

5 Wall Walks
20 GHD Sit Ups
20 Hang Dumbbell Power Snatch (50/35)
20 Double Dumbbell Front Rack Lunges (2x50/35)
-Rest 2 Minutes-
7 Wall Walks
28 GHD Sit Ups
28 Hang Dumbbell Power Snatch (50/35)
28 Double Dumbbell Front Rack Lunges (2x50/35)
-Rest 2 Minutes-
9 Wall Walks
36 GHD Sit Ups
36 Hang Dumbbell Power Snatch (50/35)
36 Double Dumbbell Front Rack Lunges (2x50/35)

3 Sets
30/24 Calorie Ski
30/24 Calorie Echo Bike
30/24 Calorie Ski
-Rest 90 Seconds Between Sets-
-Rest 3 Minutes-
5 Sets (1 Set Every 90 Seconds)
15/12 Calorie Echo Bike

Every 2 minutes
200m Row
8-cal Ski Erg*
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8
**50 yard swim instead of row

3 Sets for quality
400m Jog
40 yd Sled Push (145/125) (20 Bodyweight Box Step Overs (24/20))
500m Row
30 yd Sled Push (145/125) (15 Bodyweight Box Step Overs (24/20))
500m Ski Erg
20 yd Sled Push (145/125) (10 Bodyweight Box Step Overs (24/20))
1000m Bike Erg
10 yd Sled Push (145/125) (10 Bodyweight Box Step Overs (24/20))

*Triple 3*
3000m Row
300 Double Unders
3 Mile Run (4830m)

2 Sets
AMRAP 8 Minutes
1 Rope Climb (15ft)
16 Wall Balls (20/14) (10/9ft)
48 Double Unders
-rest 2 minutes between sets-

7 Sets
15/12 Calorie Row
15 Toes to Bar
9 Wall Facing Strict Handstand Push Ups
-Rest 1 Minute Between Sets-

5 Sets
AMRAP 3 Minutes
20/16 Calorie Echo Bike
75 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 Between Sets-
*Cap At 150 Toes to Bar

100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups

15-10-5
Deadlift (255/175)
Shuttle Run 50 ft
-Straight into-
20 Wall Walks
-Straight into-
5-10-15
Deadlift (255/175)
Shuttle Run 50 ft

2 Mile Run
-into-
75 Calorie Row
75 Bench Press (115/80)
*Partition as needed.

3 Sets
AMRAP 5 Minutes
3 Wall Walks
15 GHD Sit Ups
15/12 Calorie Bike Erg
-Rest 2 Minutes Between Sets-
*Pick Up Where You Left Off Each Set

5 Sets
20 Toes to Bar
100ft Sandbag Carry (100/70)
10 Sandbag Cleans (100/70)
100ft Sandbag Carry (100/70)
-rest 2 minutes b/t sets-
*Rx’d Sub: Power Clean (135/95) and Farmers Carry (2x50/35)

3600m Row
3600m Ski (OR 7200m Bike Erg)

5 Sets
AMRAP 3 minutes
30/24 Calorie Echo Bike
Max Calorie Ski
-rest 3:00 between sets-

50/40 Calorie Air Bike
Total Bike seconds in Burpees to Bar

30/20 Calorie Row
80ft Handstand Walk
30/20 Calorie Row
40ft Handstand Walk
-rest 5 minutes-
20/15 Calorie Row
40ft Handstand Walk

5 sets (1 set every 3 minutes 30 seconds)
5 Overhead Squats (185/125)
50 Double Unders
5 Wall Walk

AMRAP 20 Minutes
40 Yard Single Arm Kettlebell Farmer's Carry (53/35) (each side)
20/16 Calorie Air Bike
40 Yard Single Arm Kettlebell Farmer's Carry (53/35) (each side)
20/16 Calorie Row (OR Ski)
40 Yard Single Arm Kettlebell Farmer's Carry (53/35) (each side)
200m Jog

50 Dumbbell Snatches (70/50)
40 Wall Balls (30/20)
30 Bar Muscle Ups
40 Wall Balls (30/20)
50 Dumbbell Snatches (70/50)