AMRAP in 18 minutes
From 0:00-8:00, AMRAP of:
12 Single-Arm Devil Presses (50/35 lb)
48 Double-Unders
Rest 2 minutes
From 10:00-18:00, AMRAP of:
24 Single-Arm Devil Presses (50/35 lb)
96 Double-Unders

AMRAP in 20 minutes
30 Floor Presses (50/35 lb)
20 Weighted Right Back Lunges (50/35 lb)
30 Bent Over Row (50/35 lb)
20 Weighted Left Back Lunges (50/35 lb)

Six 3-minute AMRAPs in 23 minutes
AMRAP in 3 minutes of:
10 Right-Arm Dumbbell Thrusters (50/35 lb)
10 Box Jumps (24/20 in)
10 Left-Arm Dumbbell Thrusters (50/35 lb)
10 Box Jumps (24/20 in)
Rest 1 minute
Repeat 6 times. Start each set where the previous set ended.

10 Rounds for Reps
AMRAP in 90 seconds of:
20 Alternating Leg V-Up
10 Burpees
Max Reps Jumping Split Lunges
Rest 30 seconds

Five 5-minute AMRAPs in 37 minutes
AMRAP in 5 minutes
20 Alternating Dumbbell Snatches (50/35 lb)
30 Push-Ups
40 Sit-Ups
50 Air Squats
Rest 3 minutes
Repeat 5 times. Start the next round where the previous round ended.

AMRAP in 25 minutes
From 0:00-10:00, AMRAP of:
15 Right-Arm Dumbbell Push Presses (50/35 lb)
15 Left-Arm Dumbbell Step Back Lunges (50/35 lb)
15 Left-Arm Dumbbell Push Presses (50/35 lb)
15 Right-Arm Dumbbell Step Back Lunges (50/35 lb)
Rest 5 minutes
From 15:00-25:00, AMRAP of:
15 Right-Arm Dumbbell Push Presses (50/35 lb)
15 Left-Arm Dumbbell Step Back Lunges (50/35 lb)
15 Left-Arm Dumbbell Push Presses (50/35 lb)
15 Right-Arm Dumbbell Step Back Lunges (50/35 lb)

8 Rounds for Reps
AMRAP in 90 seconds of:
25 Weighted Squats (45/25 lb)
Max Double-Unders
Rest 30 seconds

AMRAP in 29 minutes
Every 5 minutes, perform AMRAP of:
20 Weighted Chair Step-Ups (45/35 lb)
30 V-Ups
20 Bent Over Rows (45/35 lb plate)
1 minute Rest

10 Rounds for Reps
AMRAP in 90 seconds of:
20 Alternating Leg V-Up
10 Burpees
Max Reps Jumping Split Lunges
Rest 30 seconds

4 Rounds for Reps
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats