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AMRAP 8 Minutes @75% Effort
20/16 Calorie Bike Erg
20/16 Calorie Ski (or Row)
10 Shuttle Runs (50ft)
-Rest 2 Minutes-
AMRAP 6 Minutes @80% Effort
10 Shuttle Runs (50ft)
20/16 Calorie Ski (or Row)
-Rest 2 Minutes-
AMRAP 4 Minutes @85% Effort
20/16 Calorie Bike Erg
10 Shuttle Runs (50ft)
-Rest 2 Minutes-
AMRAP 2 Minutes @90% Effort
20/16 Calorie Ski (or Row)
20/16 Calorie Bike Erg
-Rest 2 Minutes-
For Time @95% Effort
10 Shuttle Runs (50ft)
20/16 Calorie Ski (or Row)
20/16 Calorie Bike Erg

3 sets
AMRAP 5 minutes
4 Burpee Box Jump Overs (24/20)
8 Dumbbell Snatch (50/35)
12 Calorie Row
-rest 3 minutes b/t sets-

18-12-6
Echo Bike Calories
25ft Kettlebell Front Rack Lunge (2x53/35)
-rest 3 minutes-
6-12-18
Echo Bike Calories
Kettlebell Box Step Over (2x53/35) (20)
-rest 3 minutes-
18-12-6
Echo Bike Calories
25ft Kettlebell Front Rack Lunge (2x53/35)
**Female calories: 15-10-5 / 5-10-15 / 15-10-5

AMRAP 5 Minutes
100ft Sled Push (225/190)
10 Sandbag Cleans (100/70)
-rest 2 minutes 30 seconds-
AMRAP 5 Minutes
10 Sandbag Squats (100/70)
100ft Sled Push (225/190)
-rest 2 minutes 30 seconds-
AMRAP 5 Minutes
10 Sandbag Cleans (100/70)
10 Sandbag Squats (100/70)

7:00 Max Distance Row
-rest 1 minute-
7:00 Max Distance Bike Erg
-rest 1 minute-
7:00 Max Distance Ski Erg

AMRAP 10 Minutes
5 Lateral Burpees Over Bar
5 Shoulder to Overhead (115/75)
25ft Front Rack Lunge (115/75)

Run 1000m
-into-
5 Rounds
5 Strict Pull Ups
15 Air Squats
-into-
Run 1000m

4 Sets
AMRAP 5 minutes
15 Box Jump/Step Downs (24/20)
12 Push Press (115/75)
9 Toes to Bar
-rest 3 minutes b/t sets-

Individual Version
AMRAP 20 Minutes
1 Rope Climb (15ft)
10 Push Ups
25ft Walking Lunge
*Wear a Weight Vest (20/14)

AMRAP 15 Minutes
3-6-9-12-15...
Sandbag Clean to Burpee Box Get Overs (48) (100/70)
90ft Sled Push (190/145)
30 Double Unders

3 Rounds
2 Rope Climbs (15ft)
10 Box Get Overs (48/40)
-rest 2:00-
2 Rounds
3 Rope Climbs (15ft)
15 Box Jump Overs (30/24)
-rest 2:00-
1 Round
6 Rope Climbs (15ft)
30 Box Jump Overs (24/20)

@0:00
7 Sets (1 set every 90 seconds)
5 Lateral Burpee over Bar
25ft Overhead Walking Lunge (95/65)
5 Lateral Burpee over Bar
@15:00
7 Sets (1 set every 90 seconds)
5 Lateral Burpee over Bar
10 Power Snatches (95/65)
5 Lateral Burpee over Bar

5 sets (1 set every 3 minutes):
9 Shoulder to Overhead (135/95)
15 Bar Facing Burpees
21 Toes to Bar (must be done in sets of 7+)

AMRAP 10 Minutes
5 Burpee Ring Muscle Ups
25 Crossover Singles
50ft Kettlebell Goblet Lunge (70/53)
-Rest 5 minutes-
AMRAP 10 Minutes
15/12 Calorie Ski
15ft Handstand Walk
15 Kettlebell Swings (70/53)
15ft Handstand Walk

3 Sets
3 Rounds
12 Wall Balls (30/20) (10/9ft)
6 Strict Pull Ups
3 Wall Walks
-rest 3 minute b/t sets

50-40-30-20-10
Double Unders
5-4-3-2-1
1 Wall Walk + 1 Wall Facing Strict Handstand Push Up
-rest 1:1-
50-40-30-20-10
Double Unders
5-4-3-2-1
15ft Handstand Walk (OR 25ft Dumbbell Overhead Carry (2x70/50))

15 Bar Muscle Ups
75 Wall Balls (20/14) (10'/9')
15 Bar Muscle Ups

EMOM 16 Minutes
Minute 1: 200m Run
Minute 2: 500/400m Bike Erg
Minute 3: 30 seconds of Burpee Bar Muscle Ups
Minute 4: Rest

AMRAP 15 Minutes
9-15-21-27
Dumbbell Snatches (70/50)
Dumbbell Step Back Lunges (70/50)
-in remaining time-
Max Rounds:
3 Wall Walks
60 Double Unders

3 Sets
10 Toes to bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to bar

4 Sets: (1 Set Every 5 Minutes)
Odd Sets: 25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike)
Even Sets: 25/20 Calorie Row

20 Minute AMRAP
20/16 Cal Row
50ft Farmers Carry (2x50/35)
*Add 50 feet after each round
**Score every 25ft as a rep

2 Sets
AMRAP 8 Minutes
1 Rope Climb (15ft)
16 Thrusters (45/35)
48 Double Unders
-rest 2 minute between sets-

5 Sets (1 Set Every 5 Minutes)
20/16 Calorie Row
20 GHD Sit Ups
20 Pull Ups