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3 Sets (1 Set Every 7 minutes)
21-15-9
Calorie Row OR Ski
12-9-6
Box Jump Overs (30/24)
*Female Calories: 18-12-6

50/40 Calorie Row
50 Bench Press (135/95)
20 Bar Muscle Ups
40/32 Calorie Row
40 Bench Press (155/105)
10 Rope Climbs
30/24 Calorie Row
30 Bench Press (185/125)
5 Legless Rope Climbs

6-8 Sets
15/12 Calorie Echo Bike
100ft Farmers Carry (2x70/50)
10 Burpee Box Get Over (48/40)
100ft Farmers Carry (2x70/50)
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-

2 Sets
18-12-6
Cal Ski (OR Row)
Toes to Bar
-rest 90 seconds-
18-12-6
Cal Ski (OR Row)
Overhead Squats (75/55)
-rest 3 minutes b/t sets-

50 Overhead Squats ((75/55)
40 Toes to Bar
50 Front Squats ((75/55)
20 Toes to Bar
50 Back Squats (9(75/55)
50ft Handstand Walk

27-21-15-9
Dumbbell Thrusters (2x40/25)
4-3-2-1
Rope Climbs

AMRAP 12 Minutes
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)

5 sets (1 set every 5 minutes)
30/24 Calorie Echo Bike
30/24 Calorie Ski (OR Row)

3 Sets
250/225m Row
50 Double Unders
5 Power Snatch (145/100)
-Rest 1 Minute-
5 Power Snatch (145/100)
50 Double Unders
250/225m Row
-Rest 2 Minutes Between Sets-

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

3 sets:
3 Rounds of “18.1”
8 Toes to bar
10 Dumbbell Hang Clean and Jerk (50/35) (5 on one side then 5 on the other)
14/12 Calorie Row
-rest 3 minutes-

5 Sets
8 Deadlifts (225/155)
4 Wall Walks
8 Deadlifts (225/155)
40ft Handstand Walk
-Rest 1:1 Between Sets-

3 Rounds
50 Wall Balls (20/14) (10/9 ft)
50 Burpee Box Jump Overs (24/20)

3 Sets
5 Wall Walks
10 Wall Facing Strict Handstand Push Ups
15 Chest to Bar Pull Ups
20 Toes to Bar
-Rest 3 Minutes b/t sets-
-then-
For Quality:
3-4 Sets x 4-6 Ring Muscle Ups
-rest as needed b/t sets-

5 Sets for quality
3 mins Bike Erg
2 mins Ski Erg
1 min Burpee Box Step Over 24/20

5 Sets
15/12 Calorie Echo Bike
12 Dumbbell Hang Squat Cleans (2x50/35)
9 Handstand Push Ups
-rest 1:1 b/t sets-

@0:00
35/28 Calorie Ski (or Row)
28 Chest to Bar Pull Up
24 Burpee Box Jump Overs (24/20)
@10:00
35/28 Calorie Bike Erg (or Air Bike)
14 Bar Muscle Up
24 Burpee Box Jump Overs (24/20)

@0:00
35/28 Calorie Ski (OR Row)
28 Chest to Bar Pull Ups
24 Burpee Box Jump Overs (24/20)
@10:00
35/28 Calorie Bike Erg (OR Air Bike)
14 Bar Muscle Ups
24 Burpee Box Jump Overs (24/20)

AMRAP 3-3-3-4 Minutes
21 Calorie Row
15 Dumbbell Shoulder to Overhead (2x50/35)
9 Lateral Burpee Over Rower (face away from the monitor)
AMRAP Deadlift (315/225)
-rest 1 minute b/t sets-
*Go until 45 Deadlifts are accumulated

50 Double Unders
12 Dumbbell Bench Press (2x50/35)
2 Legless Rope Climbs (OR 3 Rope Climbs)
-rest 1:1 between sets-

AMRAP 15 Minutes
150ft Kettlebell Front Rack Carry (2x53/2x35)
20/16 Calorie Echo Bike
100ft Sled Push (235/190)
200m Jog (OR 400m Bike Erg)
*Every 10ft/10m is a rep

10 Rounds
10 Hand Release Push Ups
10 Dumbbell Snatches (50/35)
100ft Sled Push (145/125)
10 Toes to ring (OR 10 V Ups)
10 Wall Balls (20/14)
100ft Sandbag Carry (100/70) (OR Farmer's Carry (2x50/35)

3 Sets
21 Dumbbell Shoulder to Overhead (2x50/35)
15 Deadlifts (225/155)
9 Bar Muscle Ups
-Rest 1:1 between sets-

10-9-8-7-6-5-4-3-2-1
Bench Press (155/105)
Back Squats (225/155)