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AMRAP 20 Minutes
20/16 Calorie Assault Bike (OR 16/13 Calorie Echo Bike)
20/16 Calorie Row
200m Run
-at 20 minutes-
50/40 Calorie Assault Bike
50/40 Calorie Row
500m Run

2 Sets
3 Rounds
6 Wall Facing Strict Handstand Push Ups
18 Dumbbell Deadlift (2x50/35)
-Rest 2 minutes between sets-

4 Sets: (1 set every 10 minutes)
200m Run
10 Thrusters (115/80)
250m Ski (OR Row)
10 Dumbbell Box Step Overs (2x50/35) (24”/20”)
50 Double Unders
5 Bar Muscle Ups

EMOM 6 Minutes
Odd Minutes: 12 Wall Balls (20/14) (10’)
Even Minutes: 10/8 Calorie Bike Erg (OR 150m Run)
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 50 Double Unders
Even Minutes: 10/8 Calorie Row
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 10 Dumbbell Snatches (50/35)
Even Minutes: 10/8 Calorie Bike Erg (OR 150m Run)

21 Squat Snatches (95/65)
42 Calorie Row
15 Squat Snatches (95/65)
30 Calorie Row
9 Squat Snatches (95/65)
18 Calorie Row
-rest 5 minutes-
For Time:
15 Squat Snatches (135/95)
60 Calorie Row
15 Squat Snatches (135/95)

3 Rounds
8 Overhead Squats (135/95)
24 Pull Ups
-at 10 minutes-
3 Rounds
8 Power Snatch (135/95)
24 Wall Balls (20/14)

50 Deadlifts (155/105)
40 Shoulder to Overhead (155/105)
30 Front Squats (155/105)
20 Power Cleans (155/105)
10 Thrusters (155/105)

50 Toes to Bar
40 Burpee to Bar (6" reach)
30 Strict Handstand Push Ups
20 Bar Muscle Ups
10 Rope Climbs

6 Rounds
12 Toes to Bar
12 Deadlifts (225/155)
9 Strict Handstand Push Ups

2 Sets
In a 3 minute window
1000m Standing Bike Erg
Max distance Dual Kettlebell Overhead Carry (2x53/35) in the time remaining
-rest 2:00-
In a 3 minute window
1000m Standing Bike Erg
Max distance Dual Kettlebell Front Rack Carry (2x53/35) in the time remaining
-rest 2:00-
In a 3 minute window
1000m Standing Bike Erg
Max distance Dual Kettlebell Farmer Carry (2x53/35) in the time remaining
-rest 2:00 b/t sets-

5 Rounds
5 Bar Muscle Ups
10 Dumbbell bench Press (2x50/35)

3 Rounds
30 Overhead Squats (115/80)
60 Double Unders
30/24 Calorie Bike Erg (OR Air Bike)
60 Double Unders

2000m Row Warm Up
30-20-10
Back Squat (135/95)
Bar Facing Burpee
-300m Run after each set of Bar Facing Burpees-
1000m Row Cool Down

2 Rounds
800m Run
50 Toes to Bar
25 Thrusters (115/75)

3 Sets
AMRAP 6 Minutes
7 Power Snatches (115/80)
14/11 Calorie Row (OR Ski)
48 Double Unders
-rest 2 minute b/t sets-

3 Sets
1 Rope Climb
10 Bench Press (135/95)
2 Rope Climbs
100 Double Unders
10 Bench Press (135/95)
1 Rope Climb
-Rest 1:1 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
20 Burpees to Bar
*Target is 6in Above Standing Reach

4 Rounds
10 Double Dumbbell Hang Cleans (2x50/35)
10 Chest to Bar Pull Ups
10 Box Jumps (24/20)
-rest until minute 8-
4 Rounds
10 Double Dumbbell Push Jerks (2x50/35)
10 Toes to bar
5 Shuttle Sprints (50ft)
-rest until minute 16-
4 Rounds
10 Double Dumbbell Hang Clean and Jerks (2x50/35)
5 Bar Muscle Ups
10 Box Jumps (24/20)

AMRAP 20 Minutes
2000m Bike Erg
40 GHD Sit Ups
40ft Handstand Walk
1000m Bike Erg
30 GHD Sit Ups
30ft Handstand Walk
500m Bike Erg
20 GHD Sit Ups
20ft Handstand Walk
*In the remaining time Max Clean and Jerks (155/105)
**At the 18 minute mark, you must move onto Max Clean and Jerks

In 7 mins, for max reps of:
50/40 Assault Bike Calories
max reps in remaining time Row Calories
Rest 3 mins
-then-
In 7 mins, for max reps of:
50/40 Row Calories
max reps in remaining time Assault Bike Calories

2 rounds
15 Deadlifts (185/125)
15 Chest to Bar Pull Ups
-must finish prior to 5 minutes-
2 rounds
12 Deadlifts (225/155)
12 Chest to Bar Pull Ups
-must finish prior to 10 minutes-
3 rounds
9 Deadlifts (275/185)
9 Bar Muscle Ups
-must finish prior to 15 minutes-
3 rounds
6 Deadlifts (315/205)
6 Bar Muscle Ups
-Time cap 20 minutes-

AMRAP 15 Minutes
20/16 Calorie Echo Bike
90 second Max Distance Sled Push
*Score is sled push distance
**Sled Weights: (5x25/15)/(4x25/15)/(3x25/15)/(2x25/15)/(1x25/15)/(empty)

50 Burpees
400m Run
100 Push Ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push Ups
400m Run
50 Burpees