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AMRAP 9 Minutes
3-6-9-12...
Overhead Squats (115/75)
30 Double Unders after each set of Overhead Squats

50 Wall Balls (20/14) (10’)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14) (10’)

5 Sets:
500m Bike Erg
50ft Handstand Walk
4500m Bike Erg
-rest 1:1 b/t sets-

7-5-3
Wall Facing Strict Handstand Push Up
1-1-1
Legless Rope Climb
-rest 3 minutes-
9-6-3
Strict Handstand Push Up
3-2-1
Rope Climb (no jump)
-rest 3 minutes-
15-12-9
Kipping Handstand Push Up
5-3-1
Rope Climb

8 Sets
10 Shuttle Sprints (50ft)
10 Burpee over Rower
300m Row
-rest 1:1 b/t sets-

6 sets
50 Double Unders
Odd sets: 10 Clean and Jerks (95/65)
Even Sets: 10 Power Snatches (95/65)
10 Bar Facing Burpees
-Rest 1:00 between sets-

4 sets (1 set every 10 minutes)
20/16 Calorie Row
20 Burpee Over Rower
20/16 Calorie Row
-at 5 minutes-
200m Run
15 Burpee Broad Jumps (4/3ft)
200m Run
-rest until 10 minutes then start at the top-

5 Rounds
200ft Run
6 Snatch (135/95)

*Death By Back Squat
EMOM
Odd Minutes
2 Back Squat (155/105)
*Add 2 reps every minute
**CAN go from the rig
Even Minutes
8 Burpee Box Jump Over (30/24)

8 Sets
18/14 Calorie Ski Erg (OR Row)
18 Wall Balls (20/14)
-Rest 20 Seconds Between Sets-

6 Sets
AMRAP 3 minutes
40/32 Calorie Row
Max Distance Run
-rest 3 minutes between sets-

4 Sets
12/10 Calorie Ski
36 Double Unders
6 Sandbag Cleans (150/100)
36 Double Unders
12/10 Calorie Ski
-rest 1:1 b/t sets-
*Sub for Sandbag Cleans: Power Cleans (185/125)

Run 1 Mile (1600m)
100 Toes to bar
*partition any way

4 Sets
15 Box Jumps (24/20)
15 Devils Press (2x50/35)
15 Box Jumps (24/20)
-Rest 1:1 b/t sets-

20/16 Calorie Row
40 Double Under
Wall Walk
*Start @ 1 and add 1 Wall Walk every round up to 8 (1-2-3-4-5-6-7-8)

AMRAP 25 Minutes
5 Strict Pull Ups
10 Push Ups
15 Air Squats
*All with 20/14 Vest

60 Wall Balls (20/14)
20 Power Cleans (185/125)
60 Wall Balls (20/14)
-Rest 5 Minutes-
40 Box Jump Overs (24/20)
20 Bar Muscle Ups
40 Box Jump Overs (24/20)

AMRAP 2 Minutes
50 Double Unders
25 ft Handstand Walk
max reps in remaining time Deadlifts (275/185)
-rest 1 minute b/t sets-
*Repeat until you reach 35 Deadlift reps

3 Rounds
27 Air Squats
21 GHD Sit Ups
15 Deficit Push Ups (4/2 inches) (OR Ring)
-rest 3 minutes-
3 Rounds
27 Air Squats
21 Toes to bar
15 Ring Dips

5 Sets (1 set every 5 minutes)
15/12 Calorie Echo Bike
5 Strict Handstand Push Ups
15 Hang Dumbbell Snatch (50/35)
5 Strict Handstand Push Ups

21-18-15-12-9-6-3
Front Squats (115/75)
Bar Facing Burpees
*200m Sandbag (80/50) Carry after each round [OR 150m Sandbag Carry with (100/70) OR 150m Farmers Carry (2x50/35)]

5 Sets (1 set every 2:30)
16 Shuttle Runs (25ft = 1 rep)
20 GHD Sit Ups
-Rest 5 minutes-
5 Sets (1 set every 2:30)
20/16 Calorie Ski (or Row)
4 Rope Climbs

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