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10 Rounds
1 Strict Ring Muscle Up (OR 3 Bar Muscle Ups)
2 Wall Walks
3 Deadlifts (315/225)

60 Calorie Ski
40 Hang Dumbbell Snatch (50/35)
20 Ring Muscle Ups
40 Hang Dumbbell Snatch (50/35)
60 Calorie Ski

3 Rounds
20/15 Calorie Row
20 Toes to Bar
-rest 3 minutes-
3 Rounds
20/15 Calorie Row
5 Ring Muscle Ups
-rest 3 minutes-
3 Rounds
20 Toes to Bar
5 Ring Muscle Ups

8 Sets
AMRAP 4 Minutes
30/24 Calorie Echo Bike
Max Meter Row
-rest 1 minute b/t sets-

40 Toes to Bar
40 Overhead Squats (75/55)
40 Lateral Burpees Over Bar
-Rest 3 Minutes-
40 Lateral Burpees Over Bar
40 Overhead Squats (75/55)
40 Toes to Bar

5 Sets
20 Calorie Ski
15 Overhead Squats (95/65)
5 Ring Muscle Ups
-rest 1:1 b/t sets-

200 Box Step-ups (20” all athletes)
Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) [OR 4 Power Cleans (185/115)

3 Sets
8-6-4 Devils Press (2x50/35)
*Perform 40 Double Unders after each round of Devils Press
-rest 2 minutes between sets-

50/40 Calorie Row
100ft Sled Push (145/100)
10 Wall Walks
-rest 3 minutes-
40/32 Calorie Row
100ft Sled Push (145/100)
8 Wall Walks
-rest 2 minute-
30/24 Calorie Row
100ft Sled Push (145/100)
6 Wall Walks
-rest 1 minute-
20/16 Calorie Row
100ft Sled Push (145/100)
4 Wall Walks

60 GHD Sit Ups
90ft Handstand Walk
150ft Bear Hug Sandbag Carry (150/100)
-rest 3 minutes-
1 Mile Run
2000m Row
-rest 3 minutes-
150ft Bear Hug Sandbag Carry (150/100)
90ft Handstand Walk
60 GHD Sit Ups

8 sets
10 Shuttle Runs (50ft)
15/12 Calorie Echo Bike
25ft Handstand Walk
-Rest 1:1 b/t sets-

2 Sets:
AMRAP 8 Minutes
40 Crossovers
4 Rope Climbs
20 GHD Sit Ups
-rest 4 minutes b/t sets-

4 Sets (1 Set every 10 minutes)
800m Run
-straight into-
2 Rounds
5 Wall Walk
15 Toes to Ring

60/48 Calorie Ski
-into-
3 Rounds
20 Power Cleans (115/80)
15 Strict Handstand Push Ups
-into-
60/48 Calorie Ski

4 sets (1 set BOTH AMRAPs)
AMRAP 2 minutes
200m Run
Max Pull Ups in remaining time
-rest 1:00-
AMRAP 2 minutes
200m Run
Max Push Ups in remaining time
-rest 1:00-
*Complete all with a (20/14) vest

AMRAP 8 Minutes
25ft-50ft-75ft-100ft-125ft-150ft...
Dumbbell Front Rack Walking Lunge (2x50/35)
Handstand Walk

54 Pull Ups
30 Chest to Bar Pull Ups
18 Bar Muscle Ups
120 Calorie Row

AMRAP 16 Minutes
16/13 Calorie Echo Bike
8 Lateral Burpees Over Bar
2 Clean and Jerks (185/125)

10 sets (1 set every 3 minutes)
14/12 Echo Bike Calories
14 Jumping Split Lunges
7 Front Squats (135/95)

100m Sled Drag (3x45/2x45)
100m Dual Kettlebell Front Rack Carry (2x53/35)
100m Sled Drag (3x45/2x45)
100m Single Kettlebell Front Rack Carry (1x53/35) (50m each arm)
100m Sled Drag (3x45/2x45)

@0:00
3 sets
AMRAP 3 Minutes
20/16 Calorie Echo Bike
AMRAP Devils Press (2x50/35)
-rest 1 minute b/t sets-
@15:00
3 sets
AMRAP 2 Minutes
15/12 Calorie Echo Bike
AMRAP Dumbbell Hang to Overhead (2x50/35)
-rest 1 minute b/t sets-

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
*All with 20lb/14lb Vest
**Every 10m of run = 1 rep

54ft Yoke Carry (500/350)
2 Front Squats (255/175)
3 Deadlifts (365/255)
2 Front Squats (255/175)
54ft Yoke Carry (500/350)
*Sub Back Rack Carry

1-2-3-4-5-6-7-8-9-10
Strict Pull-up
Strict Ring Dip
-Rest 5 mins-
10-9-8-7-6-5-4-3-2-1
Strict Ring Dip
Strict Pull-up