AMRAP in 24 minutes

4 Front Squats (135/95 lb)
8 Power Curls (135/05 lb)
12 Push Presses (135/95 lb)
16 Box Jumps (24/20 in)
24 calorie Assault Air Bike

5 Rounds for Time

20 Back Squats (185/135 lb)
20 Bent Over Rows (185/135 lb)
20 Ground Presses (185/135 lb)
20 GHD Extensions
20 calorie Assault Air Bike

AMRAP in 25 minutes

5 Chest-to-Bar Pull-Ups
10 Clean and Split Jerks (135/95 lb)
15 Bench Presses (2015/135 b)
20 calorie Assault Air Bike

AMRAP in 30 minutes

10 Front Squats (135/95 lb)
10 Bench Presses (205/135 lb)
10 Pull-Ups
10 GHD Extensions
20 calorie Assault Air Bike

For Time

10-9-8-7-6-5-4-3-2-1 Reps of each:
Deadlifts (300/200 lb)
Power Cleans (150/95 lb)
Bench Presses (200/135 lb)
Pull-Ups
Calorie Assault Air Bike

AMRAP in 20 minutes

3 Overhead Squats (95/65 lb)
6 Overhead Lunges (95/65 lb)
9 Power Snatches (95/65 lb)
12 Push-Ups
15 calorie Assault Air Bike

5 Rounds for Time

5 Man Makers (2x35/20 lb)
10 Pull-Ups
15 calorie Assault Air Bike
20 Dumbbell Lunges (35/20 lb)
25 Sit-Ups

5 Rounds for Time

30 calorie Assault Air Bike
25 AbMat Sit-Ups
20 Dumbbell Lunges (2x35/20 lb)
15 Kettlebell Swings (53/35 lb)
10 Push-Ups
5 Chest-to-Bar Pull-Ups

5 Rounds for Time

10 Sumo Deadlift High-Pulls (95/65 lb)
10 Push Presses (95/65 lb)
10 Barbell Lunges (95/65 lb)
10 Burpees
10 calorie Assault Air Bike

AMRAP in 21 minutes

3 Thrusters (135/95 lb)
6 Bar Over Burpees
9 Pull-Ups
12 Hand Release Push-Ups
15 calorie Assault Air Bike