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50 GHD Sit Ups (OR V-Ups)
7 Rounds
7 Strict Handstand Push Ups
49 Double Unders
50 GHD Sit Ups (OR V-Ups)

50 Double Unders
15 Front Squats (155/105)
100 Double Unders
15 Front Squats (155/105)
50 Double Unders

6 Sets
40 Heavy Double Unders (OR 60 Double Unders)
12/10 Calorie Echo Bike
10 Alternating Dumbbell Snatch (70/50)
-Rest 1:1 Between Sets-

21-18-15-12-9 (18-15-12-9-6)
Calorie Assault Bike
Thrusters (95/65)
*Sub Calorie Echo Bike 18-15-12-9-6 (14-12-10-8-6)

5 Sets
10 Power Cleans (115/80)
50ft Back Rack Walking Lunge (115/80)
10 Power Cleans (115/80)
-Rest 1:1 between sets-

3 Sets
18/14 Calorie Row
6 Bar Muscle Up
18/14 Calorie Row
-rest 1 minute-
18/14 Calorie Row
6 Burpee Pull Up
18/14 Calorie Row
-rest 3 minutes b/t sets-

5 Sets
15 Bar Facing Burpees
5 Rope Climbs
15 Bar Facing Burpees
-Rest 1:1 between sets-

1000m Row or Ski
40 Line Facing Burpees
750m Row or Ski
30 Line Facing Burpees
500m Row or Ski
20 Line Facing Burpees
250m Row or Ski
10 Line Facing Burpees

AMRAP 7 Minutes
200m Run
10 Strict Pull Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
15 Push Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
25 Air Squats
*Every 10m of run = 1 rep

8 Sets
1000m Bike Erg
15 Lateral Burpee Over Dumbbells
15 Dumbbell Hang Clean and Jerks (2x50/35)
-rest 2 minutes b/t sets-

4 Sets
20 Line Facing Burpees
4 Rope Climbs
-rest 1:1 b/t sets-

5 Rounds
5 Power Clean (185/125)
5 Bench Press (185/125)
*Sub for Bench Press if you only have 1 barbell:
(1) 6 Dumbbell Bench Press (2x70/50)
(2) 10 Dumbbell Bench Press (2x50/35)
(3) 12 Push Ups

75 Air Squats
25 Push Ups
50 Wall Balls (30/20) (10’/9’)
25 Push Ups
75 Air Squats
-rest 5 minutes-
45 Air Squats
15 Push Ups
45 Wall Balls (20/14) (10’/9’)
15 Push Ups
45 Air Squats

6 Rounds
10 Toes to Bar
20 Wall Ball (20/14)
40 Double Unders

2 Sets
AMRAP 7:00
10-15-20-25….
Row (calories)
Bear Hug Sandbag Carry (yards) (100/70) (OR Kettlebell Front Rack Carry (2x53/35))
Bike Erg (calories)
-Rest 3:00-
AMRAP 7:00
10-15-20-25….
Sled Push (145/125) (yards)
Ski (calories)
Farmers Carry (2x53/35) (yards)
-Rest 3:00 b/t sets-

5 Sets
6 Overhead Squats (185/125)
6 Box Jumps (30/24)
Max Burpee Pull Ups
-rest 2 minutes b/t sets-

2 Rounds through the following:
AMRAP 3 Minutes
500/400m Ski
Max Bar Muscle Ups
-rest 1 Minute-
AMRAP 3 Minutes
35/28 Calorie Assault Bike (OR 28/22 Calorie Echo Bike)
Max Burpee Box Jump Over (24/20)
-rest 1 Minute-
AMRAP 3 Minutes
500/400m Row
Max Pistols
-rest 1 Minute-
AMRAP 3 Minutes
1000/800m Bike Erg
Max Handstand Push Ups
-rest 1 Minute-

5 Sets (1 set every 3 minutes)
20/16 Calorie Echo Bike
15 Deadlifts (225/155)

4 Sets
2 Rope Climbs
200m Run
2 Rope Climbs
400m Run
2 Legless Rope Climbs
-Rest 2 Minutes Between Sets-

21-15-9-9
Thruster (95/65)
Lateral Burpees over the Bar

21-15-9
Thrusters (95/65)
Pull Ups
-rest 3 minutes-
12-9-6
Thrusters (115/85)
Chest-to-Bar Pull Ups
-rest 3 minutes-
9-6-3
Thrusters (135/95)
Bar Muscle Ups

50/40 Calorie Row
50/40 Calorie Ski
50/40 Calorie Echo Bike

25 Shuttle Runs (50ft)
50 Wall Balls (20/14) (10/9)
50 V Ups
50 Wall Balls (20/14) (10/9)
25 Shuttle Runs (50ft)

10 Sets
8 Thrusters (95/65)
8 Bar Facing Burpees
-rest 1:1 b/t sets-