8 Rounds:

:20 Echo Bike – Calories

:10 Rest

-:30 Rest-

4 Rounds:

:20 HSPU

:10 Rest

:20 Front Squats, 75/55

:10 Rest

-:30 Rest-

8 Rounds:

:20 Echo Bike – Calories

:10 Rest

Score is reps and calories

RX – Replace HSPU with Barbell Push Press 75/55

4 x 4:00 Intervals:

27/21 Calorie Row

15 Burpees Over Rower

12 Alt. DB Snatches, 50/35

Rest 4:00 BTWN intervals

Pick up where you left off

5 Rounds For Time

200m row

200m run

200m ski erg

10 wallballs 20/14

10 lunges with wallball

10 burpee box step ups or jumps 24/20″

100m Farmers Carry 24/16kg KB

5 Rounds

100m run

20 Deadlifts 155/105

100m run

20 Pull-ups

Directly into…….

5 Rounds

20 Calorie Row

20 Step ups 24/20″

Split reps run together

6 x 1:30 AMRAP:
15 Wallballs, 30 / 20 lb to 10/9 ft
Max Calorie Row in Remaining Time

• Rest 1:30 Between Rounds

Score: Total Row Calories

3 x 6:00 Intervals:
50/40 Calorie Row

AMRAP In Remaining Time:
6 Hang Power Cleans
4 Push Jerks
2 Bar-Facing Burpees

• Rest 2:00 Between Intervals
• Pick Up Where You Left Off in AMRAP

Barbell: 155 / 105 lb. RX 135 / 95 lb.

Score: Rounds + Reps

3 x 6:00 Intervals:
50/40 Calorie Echo Bike

AMRAP In Remaining Time:
6 Hang Power Cleans
4 Push Jerks
2 Bar-Facing Burpees

• Rest 2:00 Between Intervals
• Pick Up Where You Left Off in AMRAP

Barbell: 155 / 105 lb. RX 135 / 95 lb.

Score: Rounds + Reps

For Time:
25/20 Calorie Echo Bike
30 Alternating Dumbbell Snatches, 50 / 35 lb
30 Burpee Box Jump Overs (24″/20″)
30 Alternating Dumbbell Snatches, 50 / 35 lb
25/20 Calorie Echo Bike

AEROBIC POWER [VO2 MAX]

On the 5:00 x 5 Rounds:
400 Meter Run
Max Unbroken Strict Pull-ups
Max Unbroken Push-ups
Max Unbroken Toes To Bar

Score: Total Reps

MUSCULAR ENDURANCE & LACTATE THRESHOLD

AMRAP X 30:
20 Front Squats (50% 1RM)
50/40 Calorie Row

20 C2B
400m Run OR 50/40 Calorie Bike

*SPLIT REPS & RUN TOGETHER

*if ONLY one person Bike’s, it is 24/18 CAL for one person

*if you end on the Run, every 50m is 1 Rep