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great workout.

2 Sets
2-4-6-8-10 Deadlifts (225/155)
1-2-3-4-5 Wall Walks
-rest 2:00 b/t sets-

2 Sets
AMRAP 3 Minutes
4 Power Snatches (95/65)
5 Bar Facing Burpees
-Rest 2 Minutes-
AMRAP 3 Minutes
4 Bar Muscle Ups
5 Bar Facing Burpees
-Rest 2 Minutes Between Sets-

AMRAP 5 Minutes
10 Single Arm Dumbbell Push Press (Left arm) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)
10 Single Arm Dumbbell Push Press (Right arm) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (50/35)
-rest 5 minutes-
AMRAP 5 Minutes
10 Single Arm Dumbbell Snatch (Left arm) (50/35)
25ft Handstand Walk
10 Single Arm Dumbbell Snatch (Right arm) (50/35)
25ft Handstand Walk
-rest 5 minutes-
AMRAP 5 Minutes
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)
25ft Handstand Walk
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (50/35)
25ft Handstand Walk

150 Double Unders
15 Ring Muscle Ups
30 Burpee Box Get Over (48/40)
15 Ring Muscle Ups
150 Double Unders

2 Sets
30/24 Calorie Row
30/24 Calorie Bike Erg
-rest 1:1-
2 Rounds
15/12 Calorie Row
15/12 Calorie Bike Erg
-rest 1:1-
3 Rounds
10/8 Calorie Row
10/8 Calorie Bike Erg
-rest 1:1 b/t sets-

800m Run
60 Alt. Hang Dumbbell Snatch (50/35)
40 GHD Sit Ups
20 Wall Walks
40 GHD SIt Ups
60 Alt. Hang Dumbbell Snatch (50/35)
800m Run

AMRAP 30 Minutes
30/24 Calorie Row (OR Ski)
30/24 Calorie Assault Bike
8 Wall Walks
15 Deadlifts (275/185)
600m Run

5 Sets
AMRAP 5 minutes
25/20 Calorie Row
15 Lateral Burpee Over Rower
60 Double Unders
-rest 1 minute b/t sets-
*Pick up where you leave off each round - this is for one TOTAL score

8 Rounds
200m Run
8 Dumbbell Thrusters (2x50/35)

9-7-5
Ring Muscle Ups
Deadlifts (315/205)

50/40 Calorie Echo Bike
50 Wall Balls (20/14)
10 Legless Rope Climbs
-Rest 5 Minutes-
50/40 Calorie Echo Bike
50 Wall Balls (20/14)
10 Rope Climbs

AMRAP 20 Minutes
5-10-15-20-25...
Toes to bar (Sub Rope Climbs)
15 Overhead Squats (95/65)
75 Double Unders (OR Crossovers)

2 sets:
21 Deadlifts (225/155)
21 Handstand Push Ups
-rest 1:1 b/t sets-
2 sets:
15 Deadlifts (275/185)
75ft Handstand Walk
-rest 1:1 b/t sets-
2 sets:
9 Deadlifts (315/225)
9 Wall Facing Strict Handstand Push Ups
-rest 1:1 b/t sets-

10 Rounds
50 Double Unders
7 Strict Pull Up
7 Deficit Push Ups (1x45/25)
-rest 45 seconds b/t rounds-

4 Sets
12/10 Calorie Row
9 Lateral Burpee Over Rower
3 Power Snatch (155/105)
-Rest 2 Minutes Between Sets-

21-15-9 (Females 18-12-6)
Echo Bike Calories
Deadlifts (225/155)
-Rest 5 Minutes-
90/72 Calorie Echo Bike
45 Deadlifts (225/155)

4 Sets
20/16 Calorie Standing Bike Erg
20 GHD Sit Ups
20 Hang Power Cleans (135/95)
-Rest 2 minutes between sets-

27-21-15-9-9
Front Squat (95/65)
Box Jump (24/20)

30 Bar Muscle Ups
90 Wall Balls (30/20) (10/9ft)
*Partition as desired

2 Sets
3 Rounds
10 Bar Facing Burpees
10 Deadlift (225/155)
-Rest 2 minutes b/t sets-

3 Sets
15/12 Calorie Echo Bike
20 Wall Ball (20/14) (10ft/9ft)
15/12 Calorie Echo Bike
20 Wall Ball (20/14) (11ft/10ft)
15/12 Calorie Echo Bike
-rest 1:1 b/t sets-
*Sub 18/15 Calorie Assault Bike as Rx’d if needed

5000m Row
*Every 3:00 (Including 0:00) Perform 10 Bench Press (155/95)

AMRAP 20 Minutes (75-80% Effort)
Max Calorie Bike Erg
*At Minutes 0, 4, 8, 12, 16 Complete:
100ft Sled Push (190/145) OR 25ft Single Dumbbell Lunge (70/50)
10 Dumbbell Deadlifts (2x70/50)
100ft Dumbbell Farmer Carry (2x70/50)

3:00 Max Calorie Assault Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Row
-3:00 rest-
2:00 Max Calorie Assault Bike
-2:00 rest-
2:00 Max 25ft Shuttle Run
-2:00 rest-
2:00 Max Calorie Row
-2:00 rest-
1:00 Max Calorie Assault Bike
-1:00 rest-
1:00 Max 25ft Shuttle Run
-1:00 rest-
1:00 Max Calorie Row
-1:00 rest-