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great workout.

3 Sets
3 Rounds
12 Power Snatches (75/55)
9 Lateral Burpees Over Bar
-Rest 3 Minutes Between Sets-

2km Echo Bike
30 Toes to Bar
50 Dumbbell Snatches (70/50)
30 Toes to Bar
20 Burpee Box Get Overs (48/40)

2 Sets
4 minute Row
-rest 2 minutes-
3 minute Row
-rest 90 seconds-
2 minute Row
-rest 1 minute-
1 minute Row
-rest 30 seconds-

3 Sets
AMRAP 2 Minutes
3 Power Cleans (225/155)
10 Bar Muscle Ups
Max Calorie Echo Bike
-Rest 4 Minutes Between Sets-

3 Sets
AMRAP 9 Minutes
18/15 Calorie Bike Erg
9 Sandbag Cleans (100/70)
3 Wall Walks
-rest 3 minutes b/t sets-

20 Power Cleans (225/155)
3.5 Mile Run
200m Dumbbell Carry (2x70/50)
200m Sandbag Carry (150/100)

50 Pull Ups
1000m Bike Erg (OR 400m Run)
21 Thrusters (95/65)
2000m Bike Erg (OR 800m Run)
21 Thrusters (95/65)
1000m Bike Erg (OR 400m Run)
50 Pull Ups

5-4-3-2-1
Rope Climbs
100-80-60-40-20
Double Unders

AMRAP 3 Minutes
1000m Bike Erg
Max Sandbag Clean Over Box (40) (150/100) (OR Power Clean 185/125)
-Rest 1 Minute Between Sets-
Repeat Until 50 Cleans Are Complete

5 Sets
AMRAP 3 Minutes
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
-rest 1 minute b/t sets-

12-9-6-3
Squat Snatch (135/95)
24-18-12-6
Bar Facing Burpees

5 Sets (1 set every 5 minutes)
50/40 Calorie Air Bike @70% intensity

3 Sets
5 Rounds
200m Bike Erg
10 Alt. Dumbbell Snatch (50/35)
1 Rope Climb
-rest 1:1 b/t sets-

5 sets (1 set every 3:00)
1:30 Ski (OR Row)
10 Strict Pull-Up
15 Push Ups
-rest 3-5 minutes-
For Time:
75 Bench Press (185/125)
*Every time you break perform 1 Legless Rope Climb (OR 10 Ring Rows)
-rest 3-5 minutes-
75 ring row with feet elevated and body parallel to the ground
*Every time you break complete: 10 strict dips (Ring OR Bar)

3:00, 6:00, 12:00 AMRAP
20/16 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Kettlebell Sumo Deadlift High Pull (70/53)
30 Burpees
20 Shoulder to Overhead (135/95)
-Rest 1:00 After the 3:00 AMRAP-
-Rest 2:00 After the 6:00 AMRAP-
*Start Back at the Beginning With the Row Each AMRAP

2 Rounds
25 Strict Handstand Push Ups
50 Hang Muscle Clean (75/55)

AMRAP 12 Minutes
1 Squat Snatch (155/105)
3 Clean and Jerks (155/105)
30 Double Unders

Primer:
Every 3:00 (4 sets)
100ft Sled Push (empty)
15 GHD’s (parallel)
-rest 2:00-
4 sets:
100ft Sled Drag (235/190)
10 Strict Toes to Bar
100ft Sled Drag (235/190)
15 Toes to Ring
-rest 2:00 between sets-

3 Sets
15 Toes to Bar
60 Double Unders
15 Bar Facing Burpees
60 Double Unders
10 Strict Pull Ups
-Rest 3 Minutes Between Sets-

AMRAP 18 mins
6-4-2
Bench Press (225/145)
3-2-1
Rope Climb

AMRAP 15 Minutes
15 Dumbbell Box Step Ups (50/35) (24/20)
30 V Ups
45ft Dumbbell Walking Lunge (50/35)

1 Mile Run
2000m Row
50 Burpees to 6 inch Target

4 sets @ consistent effort
In a 2-minute window
250m Ski (OR Row) (Every 25m of ski = 1 rep)
Max Shuttle Runs in the time remaining (50ft)
-rest 2 minutes-
In a 2-minute window
10 Shuttle Runs (50ft)
Max meter Ski (OR Row) in the time remaining
-rest 2 minutes b/t sets-

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