10 Rounds for Time

200 meter Run
10 calorie Assault Bike
10 Russian Kettlebell Swings (70/53 lb)

1 minute Rest after each round

3 Rounds for Time

21 Pull-Ups
15/10 calorie Bike
9 Cleans (185/125 lb)

Time Cap: 17 minutes

For Time

2000 meter Row
120 Calorie Schwinn Air Bike
1 mile Run

For Time

8 Rounds of:
8 calorie Assault Bike
8 Double Kettlebell Clean-and-Jerks (2 x 16/12kg)

Then, 8 Rounds of:
8 calorie Assault Bike
8 Single-Arm Kettlebell Clean-and-Jerks (24/16 kg)

AMRAP in 21 minutes

21 calorie Assault Air Bike
21 Kettlebell Swings (53/35 lb)
21 AbMat Sit-Ups

5 Rounds for Time

20 calorie Assault Air Bike
15 Sumo Deadlift High-Pulls (95/65 lb)
10 Push Presses (95/65 lb)

AMRAP in 20 minutes

15 calorie Assault Air Bike
10 Thrusters (95/65 lb)
5 Box Jumps (30/24 in)

For Time

21, 18, 15, 12, 9, 6, 3 reps of:
Calorie Assault Air Bike
Thrusters (95/65 lb)
Bar-Facing Burpees

AMRAP in 20 minutes

15 calorie Assault Air Bike
10 Front Squats (135/95 lb)
5 Dumbbell Man Makers (2x35/20 lb)

For Time

Round 1:
1000 meter Row
1 mile Assault Air Bike
200 Single-Unders

Round 2:
750 meter Row
0.8 mile Assault Air Bike
150 Single-Unders

Round 3:
500 meter Row
0.6 mile Assault Air Bike
100 Single-Unders

Round 4:
250 meter Row
0.4 mile Assault Air Bike
50 Single-Unders