Find your next
great workout.

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-

7 Rounds
7 Power Snatches (115/80)
49 Double Unders

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

In a 7 minute window
800m Ski
400m Run
Max Double Unders in the time remaining
-rest 3 minutes-
Total Double Unders from workout above
400m Run
800m Ski
*Score double under reps on 1st workout

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
*All With 20/14lb Vest

3 sets (1 set every 12 minutes)
9-15-21-27
Calorie Ski (OR Row)
200m Run after each

2 sets
9-6-3
Hang Squat Clean (155/105)
Strict Chest to Bar Pull Ups
rest 1:1 b/t sets-

4 Sets
AMRAP 4 Minutes
500m Row
10 Burpee Pull Ups
Max Cleans (225/155)
-rest 1 minute b/t sets-

4 Sets (1 Set Every 2 Minutes)
2 Rope Climbs
6 Wall Walks
Max Effort Strict Ring Dips
-rest 1 minute between sets-

75 Power Snatches (75/55)
Every 2 Minutes perform 20 second Handstand Hold
-into-
50/40 Calorie Ski
Every 2 minutes perform 20 second Pull Up Bar Hang

5 Rounds
25ft Dumbbell Front Rack Walking Lunge (2x70/50)
25 Shoulder Press (95/65)
-into-
25ft Dumbbell Front Rack Walking Lunge (2x70/50)

5 Rounds
1 Rope Climb
10/8 Calorie Bike Erg
5 Wall Walks
10/8 Calorie Bike Erg
15 Chest to Bar Pull Ups
20 yard sled push (180/145)
20 Push Ups
20 yard sled push (180/145)

Run: 7x 400m
After the sets rest: 180s; 150s; 120s; 90s; 60s 30s

2 Sets
3 Rounds
4 Squat Snatch (135/95)
4 Ring Muscle Ups
-rest 5 minutes b/t sets-

3 Sets
50 Double Unders
15 GHD SIt Ups
10 Burpee Pull Ups (to 6” above reach)
15 GHD Sit Ups
50 Double Unders
-Rest 1:1 b/t sets-

3 sets:
12/10 Calorie Ski (OR Row)
8 Dumbbell Front Squats (2x50/35)
12/10 Calorie Ski (OR Row)
6 Dumbbell Push Press (2x50/35)
12/10 Calorie Ski (OR Row)
4 Dumbbell Thrusters (2x50/35)
12/10 Calorie Ski (OR Row)
2 Dumbbell Squat Clean Thrusters (2x50/35)
-rest until minute 8 before starting the next set-

2 Rounds
12 Power Snatch (95/65)
12 Bar Facing Burpees
-rest 3 minutes-
2 Rounds
10 Overhead Squats (115/80)
10 Burpee Box Jump Overs (24/20)
-rest 3 minutes-
2 Rounds
8 Squat Snatch (135/95)
8 Burpee Box Get Overs (48/40)

21-15-9
Thrusters (95/65)
Bar Facing Burpees
Chest to Bar Pull Ups

25 Deadlifts (275/185)
25 Box Jump Overs (30/24)
-Rest 1:1-
50 Deadlifts (225/155)
50 Box Jump Overs (24/20)

3 sets
25/20 Calorie Row
100ft Sled Push (235/190)
25/20 Calorie Row
100ft Sled Push (235/190)
25/20 Calorie Row
-Rest 3 minutes between sets-
--then--
30 Power Snatches (115/80)
*Must be done in sets of 5+

5 sets:
AMRAP 2 minutes
6 Ring Muscle Ups
12 Dumbbell Box Step Up (2x50/35) (24/20)
Max Squat Cleans (185/125)
-rest 1 minute b/t sets-