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Row 400 m
50ft Handstand Walk
Row 600 m
75ft Handstand Walk
Row 800 m
50ft Handstand Walk

4 Rounds
400m Run
40/32 Calorie Ski
40/32 Calorie Row
40/32 Calorie Bike Erg

3 Sets
15-12-9
Calorie Echo
Hang Power Snatch (95/65)
Bar Facing Burpees
-rest 1:1 between set-

40-20-10
Dumbbell Snatches (70/50)
Toes-to-bars

every 2 minutes for 5 Rounds
10 50-foot Shuttle Runs (25 feet out and back)
10 Clean and Jerk (135/95)
Max Lateral Burpees over the Bar in the time remaining
*Rest 1 minute between rounds

3 Sets
12-9-6 (9-7-5)
Calorie Ski Erg
Calorie Echo Bike
*50 Double Unders after each round
-Rest 3 minutes b/t sets-

15/12 Calorie Echo Bike
10 Bar Muscle Ups
Max Unbroken Wall Balls 20/14 (10/9)
-rest 1:1-
*Repeat until you reach 150 Wall Balls (20/14)

12 Rounds
16 Air Squats
8 Toes to Bar
8 Deadlifts (155/105)

90 GHD Sit Ups
12 Rope Climbs
150 Wall Balls (20/14) (10’/9’)

5 Sets
25ft Dumbbell Lunge (2x50/35) (Hold Any Way)
15 Deadlifts (225/155)
25ft Dumbbell Lunge (2x50/35) (Hold Any Way)
15 Box Jumps (24/20)
-Rest 1:1 Between Sets-

50/40 Calorie Assault Bike
42-30-18
Wall Balls (20/14)
Toes to Bar
50/40 Calorie Assault Bike
*Sub 40/32 Calorie Echo Bike if needed

4 Rounds
8 Bar Muscle Ups
15 Front Squats (115/80)
30ft Handstand Walk

3 sets
50 Double Unders
10 Sandbag Cleans (100/70) (Sub Power Cleans (115/80))
50 Double Unders
20 Sandbag Squats (100/70) (Sub Front Squats (115/80))
-rest 1:1-

AMRAP 10 Minutes
100m Run (add 100m each round)
10 Ring Push Ups
15 Toes to Bar
20 Box Jumps (24/20)

100 Box Jump Overs (24/20)
50 Toes to Bar
100 Handstand Push Ups
50 Toes to Bar
100 Box Jump Overs (24/20)

30 Wall Balls (20/14)
15 Box Jump Overs (24/20)
-Rest 1 Minute-
50 Wall Balls (20/14)
25 Box Jump Overs (24/20)
-Rest 1 Minute-
70 Wall Balls (20/14)
35 Box Jump Overs (24/20)

8 Sets
20/16 Calorie Row
25ft Handstand Walk
5 Power Cleans (205/135)
-Rest 1:1 Between Sets-

3 Sets
21-15-9
Calorie Row (OR Ski)
Calorie Assault Bike (OR 18-15-12 Calories Echo Bike)
-Rest 1:1 b/t sets-

150 Double Unders
15 Ring Muscle Ups
30 Burpee Box Get Over (48/40)
15 Ring Muscle Ups
150 Double Unders

5 Sets
63 Double Unders
21 GHD Sit Ups
-rest 1:1 b/t sets-

5 Sets (1 Set Every 4 Minutes)
100 Double Unders
10 Unbroken Clean and Jerks (115/80)

3 Sets
24/20 Calorie Bike Erg
12 Thrusters (95/65)
8 Ring Muscle Ups
12 Thrusters (95/65)
24/20 Calorie Bike Erg
-rest 3:00 between sets-

6 Sets
50 Double Unders
Odd sets: 10 Clean and Jerks (95/65)
Even Sets: 10 Power Snatches (95/65)
10 Bar Facing Burpees
-Rest 1:00 between sets-

10 Rounds for reps of:
30 seconds of Strict Pull Ups
-Rest 30 seconds-
30 seconds of Dumbbell Thrusters (2x35/25) (OR Wall Balls (20/14))
-Rest 30 seconds-