2 Rounds for Time
20/15 calorie Assault Bike
30 GHD Sit-Ups
20/15 calorie Assault Bike
30 Deadlifts (185/125 lb)
20/15 calorie Assault Bike
30 Toes-to-Bars
Rest 5 minutes

5 Rounds for Time
400 meter Run
50 Air Squats

Three 10-minute EMOMs in 32 minutes
From 0:00-10:00, EMOM of:
200/175 meter Row
Rest 1 minute
From 11:00-21:00, EMOM of:
6 Clean-and-Jerks (135/95 lb)
Rest 1 minute
From 22:00-32:00, EMOM of:
10 Bar Facing Burpees

Three 7-minute AMRAPs in 25 minutes
3 Chest-to-Bar Pull-Ups
3 Strict Handstand Push-ups
3 Box Jump Overs (24/20 in)
6 Chest-to-Bar Pull-Ups
6 Strict Handstand Push-ups
6 Box Jump Overs
Continue with this pattern, adding 3 reps to each movement every round. Restart each new AMRAP at 3 reps each movement.
Rest 2 minutes between 7-minute AMRAPs.

10 Rounds for Time
15 Wall Ball Shots (20/14 lb)
3 Power Snatches (155/105 lb)

5 Rounds for Time
400 meter Run
10 Sandbag Cleans (150/100 lb)
100 foot Sandbag Front Hold Carry (50 ft out/50 ft back)

For Time
3 Rounds of:
20/15 calorie Assault Bike
5 Squat Cleans (225/155 lb)
Rest 5 minutes
Directly into, 3 Rounds of:
20/15 calorie Assault Bike
5 Squat Cleans (225/155 lb)

10 Rounds for Time
200 meter Sprint
10 Burpee Box Jump Overs (24/20 in)

For Time
30-25-20-15-10 reps of:
Calorie Ski
GHD Sit-Ups
Time Cap: 15 minutes

For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
Wear a Weight Vest (20/14 lb)