For Time
25 Burpee Box Get-overs (48")
50/40 cal Assault Bike
50 GHD situps
25 Bar Muscle-ups
50 GHD situps
50/40 cal Assault Bike
25 Burpee Box Get-overs (48")

For Time
180 yard Shuttle Sprint
27 Burpees
180 yard Shuttle Sprint
21 Burpees
180 yard Shuttle Sprint
15 Burpees
180 yard Shuttle Sprint
9 Burpees

For Time:
1000m Ski
50 GHD's
25 Muscle Ups
50 GHD's
1000m Ski

For Time
400 meter Lunges
Every min 12/8 Push-Ups
Time Cap: 15 minutes

For Time (with a Partner)
50 Power Cleans (135/95)
40 Power Cleans (155/105)
30 Power Cleans (185/125)
20 Power Cleans (205/135)
10 Power Cleans (225/155)

AMRAP in 15 minutes
30 Thrusters (45/35 lb)
30 Toes-to-Bars

For Time:
180 yard Shuttle Sprint *
27 Burpees
180 yard Shuttle Sprint
21 Burpees
180 yard Shuttle Sprint
15 Burpees
180 yard Shuttle Sprint
9 Burpees
180 yard Shuttle Sprint
Shuttle Sprint:
40 yards down/ 40 yards back
30 down/ 30 back
20 down/ 20 back
(180 yards total)

For Time
4 Rounds of:
25/20 calorie Assault Bike
50 Air Squats
Then, perform:
100 Pull-Ups

AMRAP  in 20 minutes
15/12 calorie Ski
15 Push-Ups
15 GHD Sit-Ups

For Time:
50 Wall Balls (20/14)
20 KB Swings (1.5/1)
35 Wall Balls (20/14)
35 KB Swings (1.5/1)
20 Wall Balls (20/14)
50 KB Swings (1.5/1)