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5 Rounds
15 GHD Sit Ups
15 Deadlifts (225/155)
5 Shuttle Runs (50ft)
*Sub for GHD Sit Up: 30 Abmat Sit Up

AMRAP 20 Minutes
25/20 Calorie Row
50 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
40 Dumbbell Front Squats (50s/35s)
25/20 Calorie Row
30 Dumbbell Shoulder to Overhead (50s/35s)

AMRAP 7 Minutes
5 Box Jumps (30/24)
3 Power Cleans (185/125)

AMRAP 20 Minutes
5 Pull-ups
10 Push-ups
15 Squats

AMRAP 15 Minutes
10 Shuttle Runs (50ft)
10 Deadlifts (225/155)
5 Wall Walks
10 Shuttle Runs (50ft)
10 Deadlifts (225/155)

3-6-9-12-15-18-21
Sandbag Squats (100/70) or Dumbbell Front Squats (2x50/35)
Box Jump Overs (30/24)

5 Rounds
15/12 Calorie Bike Erg
15 GHD Sit Ups
10 Front Squats (155/105)

4 Sets (1 Set Every 3 Minutes)
21/16 Calorie Row (OR Ski)
18 Wall Balls (20/14)
15 Toes to Bar

3 Sets
20 Strict Handstand Push Ups
1000m Run
10 Ring Muscle Ups
-Rest 5 Minutes Between Sets-

4 sets:
400m Run
20/16 calorie Ski
10 Bar Muscle-Ups
-rest 4 minutes b/t sets-

3 Sets: (1 Set Every 10 minutes)
6 Rounds of 20.2:
4 Dumbbell Thrusters (2x50/35)
8 Toes to Bar (OR V Ups)
24 Double Unders

3 sets (1 set every 12 minutes)
100ft Sandbag Carry (150/100)
10 Burpee Box Get Overs (48/40) (OR 15 Burpee Box Jump Over (24/20))
10 Sandbag Clean Over Box (150/100)
10 Burpee Box Get Overs (48/40) (OR 15 Burpee Box Jump Over (24/20))
10 Sandbag Clean Over Box (150/100)
10 Burpee Box Get Overs (48/40) (OR 15 Burpee Box Jump Over (24/20))
100ft Sandbag Carry (150/100)
*Sub Dumbbell Power Clean (2x70/50) and Farmers Carry for Sandbag

3-6-9-12-15-18-21 reps
Kettlebell Swing (53/35)
Box Jump Overs (24/20)

5 sets :45 on/:15 off
1. Calorie Bike Erg
2. Wall Walks (1 rep every 9-11 seconds)
3. Calorie Ski Erg
4. Front Rack Ketllebell Carry (2x70/53)
5. Jog
6. Farmers Carry (2x70/53)

5 Sets
20 GHD Sit Ups
75 Double Unders
5 Wall Walks
-rest 1:1 between sets-

10 Wall Balls (20/14) (10/9)
10 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
20 Wall Balls (20/14) (10/9)
20 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
30 Wall Balls (20/14) (10/9)
30 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
40 Wall Balls (20/14) (10/9)
40 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)

3:00 Run
1:00 Max Power Cleans (95/65)
3:00 Run
2:00 Max Power Cleans (135/95)
3:00 Run
3:00 Max Power Cleans (185/125)
3:00 Run

AMRAP 25 Minutes
400m Run
5 Rounds of Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats

AMRAP 4 Minutes
1-2-3-4-5... Rope Climbs
2-4-6-8-10... Overhead Squats (135/95)
-Rest 4 Minutes-
AMRAP 4 Minutes
2-4-6-8-10... Overhead Squats (135/95)
1-2-3-4-5... Rope Climbs
-Rest 4 Minutes-
AMRAP 4 Minutes
1-2-3-4-5... Rope Climbs
2-4-6-8-10... Overhead Squats (135/95)

1-2-3-4-5-6-7-8-9
Power Snatch (135/95)
Burpee Pull Up

8 Rounds
200m Run
16 Wall Balls (20/14) (10/9ft)
16 Box Jump Overs (24/20)

2 Sets
25 Chest to Bar Pull Ups
25 Bar Facing Burpee
25 Thrusters (95/65)
-rest 5 minutes b/t sets-

3 Rounds
12/10 Calorie Echo Bike
60ft Sled Push (3x45/2x45)
3 Rope Climb

8 Rounds
1000m Bike Erg
20 Dumbbell Hang Clean and Jerks (50/35)
20 Push Ups