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great workout.

2 Sets
300m Row
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
300m Row
-Rest 5 minutes between sets-

5 sets
20 Yard Farmer's Carry Lunge (2x50/35)
1000m bike erg
100 yard sled push (280/225)
-rest 2 minutes b/t sets-
-rest as needed-
10 Minute EMOM
Odd Minutes: AMRAP Rower Hamstring Curls
Even Minutes: AMRAP Feet Elevated Glute Bridge
-rest as needed-
4 sets:
15 Banded Tricep Press Down
15 Banded Curls
-rest 1 minute b/t sets-

50x50ft Shuttle Runs
7 Rope Climbs
25 Bench Press (185/125)
7 Rope Climbs
50x50ft Shuttle Runs

5 sets (1 set every 6 minutes)
30/24 Calorie Standing Bike Erg
15 Back Squats (185/125)
3 Rope Climbs

2 Sets
2 Rounds
20/16 Calorie Assault Bike
20 Toes to Bar (unbroken)
100ft Sandbag Bear Hug Carry (150/100)
10 Bar Muscle Ups (unbroken)
-rest 2 minutes b/t sets-

AMRAP 10 Minutes
5 L Pull-ups
25ft Handstand Walk

AMRAP 30 Minutes
100m Sandbag Carry (70/50)
20 Box Jumps (24”/20”)
300m Run
40 Sandbag Bear Hug Step Back Lunges (70/50)
-rest 2 minutes between each round-
*Sub 70/50 Dumbbell (in goblet position for lunges)

5 Rounds
3 Rope Climbs
1 Round of Heavy DT* (185/125)
*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead

AMRAP 20 Minutes
100ft Dumbbell Farmer’s Carry (2x50/2x35)
300m Row
50ft Bodyweight Walking Lunge
600m Bike Erg

4 Sets
400m Run
-Rest 1 minute-
200m Run
-rest 45 seconds-
100m Run
-rest 2 minutes between sets-

50 Toes to bar
3 mile bike (OR 5000m Bike Erg)
50 Chest to bar Pull Ups
3 mile bike (OR 5000m Bike Erg)
*Sub 125/100 Calorie Echo Bike OR 150/120 Calorie Assault Bike

400m Run
15 Unbroken Clean and Jerks (135/95)
400m Run
12 Unbroken Clean and Jerks (135/95)
400m Run
9 Unbroken Clean and Jerks (135/95)
*200m Penalty Run Each Time You Break

5 Sets
30 Double Unders
10 Toes to Bar
50ft Handstand Walk
10 Toes to Bar
30 Double Unders
-rest 1:1 b/t sets-

8 Sets (0:00 - 8:00)
Every Minute on Minute
200m Run
-Rest 2:00-
8 Sets (10:00 - 18:00)
Every Minute on Minute
200/180m Ski (OR Row)
-Rest 2:00-
8 Sets (20:00 - 28:00)
Every Minute on Minute
400/360m Bike Erg (OR 12/10 Calorie Air Bike)
-Rest 2:00-
10 Sets (30:00 - 40:00)
Every minute on Minute
5 Clean and Jerks @135/95

25/20 Calorie Air Bike
25 Chest to Bar Pull Ups
25/20 Calorie Air Bike
15 Ring Muscle Ups
25/20 Calorie Air Bike
25 Chest to Bar Pull Ups
25/20 Calorie Air Bike

10 Rounds
7 Dumbbell Deadlifts (2x50s/35)
7 Dumbbell Front Squats (2x50s/35)
7 Dumbbell Push Presses (2x50s/35)
*Everytime you break perform 7 Burpee over Dumbbells

2-2-2-3 AMRAP Intervals
Buy-In: 300/260m Ski
-Into-
20-40-60-80-100 Double Unders
9-12-15-18-21 Overhead Squat (95/65)
-Rest 1 Minute Between Intervals-
*Pick Up Where You Left Off Each Interval
*If You Finish All Work, Score 375 Reps and Comment Your Time

20 Wall Facing Strict Handstand Push Ups
30 Box Jumps (24/20)
40 Toes to bar
-rest 5 minutes-
For time:
40 Toes to bar
30 Box Jumps (24/20)
20 Wall Facing Strict Handstand Push Ups

2 Sets
AMRAP 5 Minutes
10 Deadlift (95/65)
10 Hang Power Cleans (95/65)
10/8 Calorie Bike Erg
-rest 2 minutes-
AMRAP 5 Minutes
10 Front Squat (95/65)
10 Shoulder to Overhead (95/65)
10/8 Calorie Ski (OR Row)
-rest 2 minutes b/t sets-

2 Rounds:
25 Strict Supinated Pull Ups
50 Ring Push Ups (OR Dumbbell Push Ups)
75 V Ups

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

50-40-30-20-10
Cross Overs
25-20-15-10-5
Hang Power Cleans (95/65)
5-4-3-2-1
Rope Climbs

3 Rounds
10 Toes To Bar
10 Squat Cleans (135/95)
-Time cap: 5 minutes-
3 Rounds
10 Toes To Bar
8 Squat Cleans (185/125)
-Time cap: 10 minutes-
3 Rounds
10 Toes To Bar
6 Squat Cleans (225/155)
-Time cap: 15 minutes-
3 Rounds
10 Toes To Bar
4 Squat Cleans (275/185)

7 Sets
12/10 Calorie Echo Bike
12 Kettlebell Front Squats (2x53/35)
12 Toes to Bar
-Rest 1 Minute Between Sets-