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5 Sets
AMRAP 2 Minutes
10 Lateral Burpee Over Bar
20 Air Squats
Max Power Cleans (155/105)
-Rest 1 Minute Between Sets-

3 Sets
AMRAP 5 Minutes
50/40 Calorie Echo Bike
Max Clean and Jerks
-Rest 3 Minutes Between Sets-
Set 1: 155/105
Set 2: 135/95
Set 3: 95/65

2 Sets
10 Wall Facing Strict Handstand Push Ups
20 Hang Dumbbell Snatch (50/35)
30/24 Calorie Ski (OR Row)
-rest 3 minutes-
30/24 Calorie Ski (OR Row)
20 Hang Dumbbell Clean and Jerk (50/35)
10 Wall Facing Strict Handstand Push Ups
-rest 3 minutes between sets-

15 Minute EMOM
Minute 1: 10 Power Snatch (95/65)
Minute 2: 12 Bar Facing Burpees
Minute 3: AMRAP 30 Seconds Bar Muscle Ups

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

AMRAP 7 Minutes
200m Run
10 Strict Pull-Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
15 Push-Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
25 Air Squats
*Every 10m of run = 1 rep

3 Sets (1 set every 4 minutes)
20/16 Calorie Echo Bike
15 Double Dumbbell Thrusters (2x50/35)

4 Sets
AMRAP 3 Minutes
20 Chest to Bar Pull Ups
10 Box Jump Overs (24/20)
Max Wall Walks
-Rest 1 minute between rounds-

3 Rounds
10 Sandbag Clean (100/70)
10 Dumbbell Bench Press (2x50/35)
-rest 3 minutes-
10-8-6-4-2
Sandbag Clean (100/70)
Dumbbell Bench Press (2x50/35)

4-6 Sets
AMRAP 3 Minutes
100ft Farmers Carry (2x70/50)
10 Sandbag Clean over Shoulder (100/70)
Max Calorie Machine of Choice
-Rest 1 minute b/t sets-
*Rx’d Sub: Power Clean (135/95)

AMRAP 20 Minutes (*Every 10m is a rep and 5ft is a rep)
1000m Bike Erg
50 ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
20 Toes to bar
50 ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
20 Lateral Burpee over Dumbbell
20 Dumbbell Snatch (50/35)

50ft -100ft - 150ft
Back Rack Lunge (135/95)
25-20-15
Toes-to-bars
-rest until 20 minutes
20-40-60
Wall balls (20/14) 10/9 ft
15-10-5
Ring Muscle Ups

AMRAP 15 Minutes
20/16 Calorie Echo Bike
90 second Max Distance Sled Push
*Score is sled push distance (1 rep = 1 m)
*Sled: r1(225/175), r2(200/160), r3(175/145), r4(150/130), r5(125/115), r6+(100/100)

3 sets
2 rounds
10 Deadlifts (225/155)
10 Calorie Bike Erg
10 Burpee Box Jump Overs (24/20)
10 Calorie Bike Erg
-rest 1:1 b/t sets-

27-21-15-9
Calorie Echo Bike
Overhead Squat (115/80)
-Rest 3 Minutes-
9-15-21-27
Bar Facing Burpee
Calorie Echo Bike

3 Sets
3 Rounds
10 Dumbbell Box Step Overs (2x50/35) (20)
100ft Dumbbell Farmers Carry (2x50/35)
300m Run
-Rest 3 Minutes Between Sets-

2 Sets
AMRAP 3 minutes
1 Legless Rope Climb
25ft Handstand Walk
-rest 3 minutes-
AMRAP 3 minutes
15 Dumbbell Push Ups
75ft Farmers Carry (2x70/50)
-rest 3 minutes-
AMRAP 3 minutes
15 GHD Sit Ups
75ft Sandbag Bear Hug Carry (100/70) (OR Dumbbell Front Rack Carry (2x50/35))
-rest 3 minutes b/t sets-

4 Sets
AMRAP 4 Minutes
400m Run
Then Max Reps Of:
10 Strict Pull Ups (OR 15 Kipping Pull Ups)
20 Push Ups
30 Air Squats
Odd Rounds: Vest (20/14)
Even Rounds: Bodyweight
-Rest 1 Minute Between Sets-
*Pick Up Where You Left Off In The Previous AMRAP

2 Sets
2 Rounds
5 Power Clean (135/95)
3 Wall Walk
-after the 2nd round-
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-
-then-
2 Sets
2 Rounds
5 Thruster (115/80)
10 Toes to Ring
-after the 2nd round-
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-

AMRAP 10 Minutes
250m Row
10 Strict Ring Dips
15 GHD Sit Ups
20 Pull Ups

5 Sets (1 Set every 6 minutes)
32/24 Calorie Row
14 Wall Balls (20/14)
16 Toes to Bar

27-21-15-9
Calorie Ski OR Row
Bench Press (115/80)
-rest 5 min-
27-21-15-9
Calorie Row
21-15-9-3
Ring Dips

2.5 Mile Run
125 Wall Balls (20/14)
125 Burpees to 6in Target

20 Minute EMOM
Odd Minutes: 15/12 Calorie Row
Even Minutes: 15 GHD Sit Ups