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5000m Bike Erg
10 Rounds of Strict Cindy
5000m Bike Erg

5-10-15-20-15-10-5
Chest to bar Pull Ups
GHD Sit Ups
*3 Wall Walks after each round

3 Sets (1 Set every 3 Minutes)
100 Double Unders
30 Push Ups

40 Double Dumbbell Snatches (2x50/35)
120 Double Unders
20 Devils Press (2x50/35)
120 Double Unders
10 Burpee Dumbbell Squat Clean Thruster (2x50/35)

25 Burpee Box Get Overs (48)
50/40 Calorie Assault Bike (OR 40/32 Calorie Echo Bike)
50 GHD Sit Ups
25 Bar Muscle Ups
50 GHD Sit Ups
50/40 Calorie Assault Bike (OR 40/32 Calorie Echo Bike)
25 Burpee Box Get Overs (48)

3 Sets
-at minute 0:00, 11:00, and 26:00
15/12 Calorie Bike Erg
12 Burpee to Bar
9 Bar Muscle Ups
-at minute 5:00, 18:00 and 37:00-
15/12 Calorie Bike Erg (OR Row OR 300m Run)
12 Toes to Bar
9 Burpee Over Line

5 rounds
250m Row (Sub 0:52) (1:44/500m)
25 Double Unders (unbroken)
25 Single Unders (unbroken)

5 Sets
AMRAP 3 Minutes
250/200m Row
20 Box Jump Overs (24/20)
Odd Sets: Max Overhead Squats (115/80) in remaining time
Even Sets: Max Front Squats (115/80) in remaining time
-rest 3 minutes b/t sets-

10 Rounds
10 Dumbbell Bench (2x50/35)
10 Toes to Bar

AMRAP 5 Minutes
10/8 Calorie Row
10-15-20-25... Pull Ups
-Rest 3 Minutes-
AMRAP 5 Minutes
10/8 Calorie Row
8-12-16-20-24... Strict Handstand Push Ups
-Rest 3 Minutes-
AMRAP 5 Minutes
10/8 Calorie Row
6-9-12-15-18... Chest to Bar Pull Ups

2 Sets
30/24 Calorie Row
10 Dumbbell Snatch (100/70)
30/24 Calorie Ski Erg
15 Strict Handstand Push ups
30/24 Calorie Bike Erg
20 Burpee Box Get Overs (48/40)
-rest until 15:00-

3 Sets (1 set every 7 minutes)
9-6-3
Overhead Squats (135/95)
Bar Muscle Ups

50-40-30-20-10
Calorie Row
GHD Sit Ups
*Females do the same calories today

500m Row
50 Air Squats
-rest 1:00-
500m Row
50 Wall Balls (20/14) (10’/9’)
-rest 2:00-
500m Row
50 Wall Balls (20/14) (11’/10’)
-rest 3:00-
5 Sets
250m Row
-rest 0:30 b/t sets-

1600m Run
Then, at the 12-minute mark
50 yard sprint
50 yard bag carry (70/50)
75 yard sprint
75 yard bag carry (70/50)
100 yard sprint

2 Rounds
100 Double Unders
25 Overhead Squats (95/65)
100 Double Unders
25 GHD Sit Ups

2000m Row
50 Box Jumps (30/24)
25 Power Clean and Jerks (185/125)
10 Legless Rope Climbs

3000m Row
300 Double Unders
3 Mile Run

10 Rounds
15 Wall Balls (20/14)
1 Rope Climb

20 Overhead Squats (155/105)
500m row
50ft Handstand Walk
3 Legless Rope Climbs (15ft)
15 Wall Facing Strict Handstand Push Ups
3 Legless Rope Climbs (15ft)
50ft Handstand Walk
500m row
20 Overhead Squats (155/105)

30-20-10
Deadlift (225/155)
Burpee Box Jump Over (24/20)
-Directly into-
20 Ring Muscle Ups

2 Minute EMOM
9 Power Snatches (95/65)
2 Minute EMOM
7 Power Snatches (115/80)
2 Minute EMOM
5 Power Snatches (135/95)
2 Minute EMOM
5 Power Clean and Jerks (135/95)
2 Minute EMOM
7 Power Clean and Jerks (115/80)
2 Minute EMOM
9 Power Clean and Jerks (95/65)

4 sets
10 Deadlifts (185/125)
20 Push Ups
-rest 1 minute b/t sets-

AMRAP 9 Minutes
3 Squat Cleans (155/105)
1 Wall Walks
3 Squat Cleans (155/105)
2 Wall Walks
3 Squat Cleans (155/105)
3 Wall Walks
6 Squat Cleans (155/105)
4 Wall Walks
6 Squat Cleans (155/105)
5 Wall Walks
6 Squat Cleans (155/105)
6 Wall Walks
9 Squat Cleans (155/105)
7 Wall Walks