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)

For Time (with a Partner)
2,000 meter Row
100 Burpee Box Jump Overs (24/20 in)
2,000 meter Row

4 Rounds for Time
1,000 meter Bike Erg
25 Power Snatches (95/65 lb)

For Time:
150 Push Ups (Only rest in the Plank)
* Start with 10 GHD's, every time you break, and finish*

10 Rounds for Time
400m Run
- rest 1 min-

For Time
1 Muscle-Up
2 Power Snatches (135/95 lb)
3 Overhead Squats (135/95 lb)
4 Bar Facing Burpees
5 Box Jumps (30/24 in)
6 Strict Handstand Push-Ups
7 Toes-to-Bars
8 Hang Dumbbell Cleans (2x50/35 lb)
9 Ring Dips
10 GHD Sit-Ups
11 Pull-Ups
12(00) meter row

For Time:
24/18 Cal. Assault Bike
24 Power Cleans (135/95)
24/18 Cal. Assault Bike
24 Shoulder to Over Head (135/95)
24/18 Cal. Assault Bike
24 Clean and Jerks (135/95)
24/18 Cal. Assault Bike

Every min for 8 rds (24 minutes)
Min 1 - 18/14 Cal. Row
Min 2 -  50 Double Unders
Min 3 - 18 Wall Balls (20/14)