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5 Rounds
100 Double Unders
20 Toes-to-bars
10 Front Squats (185/125)

3 Rounds
10 Ring Muscle Ups
20 Box Jump Over no touch (24”)
30 GHD Sit Ups
-Then-
100ft Front Rack Lunge (135/95)

4 Sets
Minute 1 - 50 Double Unders
Minute 2 - 5 Power Cleans (155/105)
Minute 3 - 200m Run
Minute 4 - 10 GHD Sit Ups (OR 15 Abmat Sit Ups)

30 Snatches (185/125)
-rest 10 minutes-
30 Ring Muscle Ups

5 Sets
20/16 Calorie Echo Bike
8 Strict Pull Up
8 Bench Press (155/95)
20/16 Calorie Echo Bike
-Rest 1:30 between sets-

AMRAP 5 Minutes
5-10-15-20-25…
Deadlift (225/155)
Toes to Bar
-Rest 5 minutes-
Complete total number of Deadlift done in the 5 min AMRAP
-straight into-
Complete total number of Toes to bar done in the 5 min AMRAP
*Only scoring reps from the amrap

6 Sets
3 Burpee Bar Muscle Ups
12 Shuttle Runs (50ft)
3 Burpee Bar Muscle Ups
-rest 1:1 b/t sets-

10 Rounds For Time
9 Thrusters (95/65)
35 Double Unders

1200m Run @ highest, sustainable effort
-rest 3 minutes-
30 Calorie Row
30 Devil Press (2x50/35)
30 Calorie Row
-rest 3 minutes-
1200m Run @ highest, sustainable effort

For Time
75/60 Calorie Row
50 Lateral Burpee Over Rower
25 Power Snatches (135/95)

AMRAP 7 Minutes
50/40 Calorie Assault Bike
Max Calorie Row
-rest 3:00-
AMRAP 7 Minutes
50/40 Calorie Row
Max Calorie Assault Bike
*Only score Max calories

2 sets:
3 Rounds
5 Strict Chest to bar Pull Ups
25ft Handstand Walk
-rest 3 minutes b/t sets-

4 Sets
AMRAP 4 minutes
12/10 Calorie Echo Bike
15 Kettlebell (or Dumbbell) Squat on Shoulder (1x53/35)
-rest 4 minutes-

3 Rounds
15/12 Calorie Ski (OR 9/7 Echo Bike)
25ft Dumbbell Overhead Walking Lunge (70/50)
50ft Handstand Walk
100ft Sled Push (1x45/25)
-rest 5 minutes -
3 Rounds
10 Shuttle Runs (50ft)
10 Hang Dumbbell Snatch (70/50)
50 Double Unders
50ft Sled Push (2x45/1x45)

3 Rounds
21 Toes to Bar
7 Unbroken Power Snatch (95/65)
7 Unbroken Hang Power Snatch (95/65)
7 Unbroken Squat Snatch (95/65)

5 Rounds
15 GHD Sit Ups
50ft Kettlebell Racked Lunge (2x44/26)
25ft Handstand Walk

40-30-20-10
Push Ups
Calorie Row

4 Rounds
30 Wall Balls (20/14)
2 Legless Rope Climbs
-Rest 5 Minutes-
4 Rounds
15/12 Calorie Echo Bike
3 Rope Climbs

4 Sets (1 set every 8 minutes)
200m Run
10 Dumbbell Box Step Overs (50/35) (24/20)
20 GHD Sit Ups
10 Dumbbell Box Step Overs (50/35) (24/20)
200m Run

4 Sets
20/16 Calorie Echo Bike
20 Goblet Squats (53/35)
20 Box Step Ups (20)
-rest 1 minute b/t sets-

400m Run
20 Wall Walks
800m Run
20 Overhead Squats (155/105)
400m Run

6 Sets
AMRAP 2 Minutes
4-8-12-16-20.... Dumbbell Front Squat (2x50/35)
2-4-6-8-10.... Burpee Box Get Over (42/36)
-Rest 1 Minute Between Sets-
*Pick Up Where You Left Off Each AMRAP

18-15-12-9-6-3 Bench Press (135/95)
1-2-3-4-5-6 Rope Climbs

25 Burpee Box Jump Overs (24/20)
50 Power Snatches (75/55)
25 Burpee Box Jump Overs (24/20)
50 Power Cleans (115/80)
25 Burpee Box Jump Overs (24/20)