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

For Time:

20 Hand release Push-ups

20 Hang Power Clean 95/65

800m Run

20 S2OH 95/65

Directly into…..

15 Hand release Push-ups

15 Hang Power Clean 115/85

600m Run

15 S2OH 115/85

Directly into……

10 Hand release Push-ups

10 Hang Power Clean 135/95

400m Run

10 Push Press 135/95

Directly into…..

10 Hand release Push-ups

10 Hang Power Clean 155/105

200m Run

10 Push Press 155/105

2 Rounds For Time:

24/18 Echo Bike or 400m Run or 500m Row

50 Wallballs 20/14lbs or 30 Wallballs 30/20lbs

85 DU or 200m Ski Erg or 200m Run

15 minutes any machine, switch every 5 minutes if you would like.

5 Rounds For Time:

12 T2B

10 Box Jump Overs

8 Alt. DB Snatches 70/50

Rx 50/35