For Time

10-9-8-7-6-5-4-3-2-1 Reps of each:
Calorie Assault Air Bike
Deadlifts (1.5 x Bodyweight)
Bench Presses (Bodyweight)
Power Cleans (.75 x Bodyweight)

AMRAP in 20 minutes

8 Hang Power Cleans (135/95 lb)
12 Push-Ups
16 Lateral Lunges (65/45 lb)
20 calorie Assault Air Bike

For Time

3-6-9-12-15-12-9-6-3 reps each of:
Power Cleans (135/95 lb)
Front Squats (135/95 lb)
Push Presses (135/95 lb)
Calorie Assault Air Bike

AMRAP in 24 minutes

24 calorie Assault Air Bike
24 Thrusters (95/65 lb)
24 Bar-Facing Burpees
24 Knees-to-Elbows

4 Rounds for Time

30 Ground-to-Overheads (45/25 lb plate)
15 Toes-to-Bars
15 Box Jumps (30/24 in)
30 calorie Assault Air Bike

AMRAP in 20 minutes

5 Squat Cleans (135/95 lb)
10 Bent Over Rows (135/95 lb)
15 Push-Ups
20 calorie Assault Air Bike

AMRAP in 20 minutes

20 calorie Assault Air Bike
15 Wall Ball Shots (20/14 lb)
10 Sumo Deadlift High Pulls (95/65 lb)
5 Push-Ups

EMOM in 30 minutes

Complete 5 Rounds of Each Movement:
5 Front Squats (75% BW)
Rest in 1 minute.
5 Push Presses (75% BW)
Rest in 1 minute.
5 Muscle-Ups
Rest in 1 minute.
30 meter Sled Push (200% BW)
Rest in 1 minute.
10 calorie Assault Air Bike

For Time

Round 1:
30 calorie Assault Air Bike
24 Lunges
18 Push-Ups
12 Front Squat (185/135 lb)

Round 2:
25 calorie Assault Air Bike
20 Lunges
15 Push-Ups
10 Front Squat (185/135 lb)

Round 3:
20 calorie Assault Air Bike
16 Lunges
12 Push-Ups
8 Front Squat (185/135 lb)

Round 4:
15 calorie Assault Air Bike
12 Lunges
9 Push-Ups
6 Front Squat (185/135 lb)

Round 5:
10 calorie Assault Air Bike
8 Lunges
6 Push-Ups
4 Front Squat (185/135 lb)

Round 6:
5 calorie Assault Air Bike
4 Lunges
3 Push-Ups
2 Front Squat (185/135 lb)

AMRAP in 20 minutes

6 Thrusters (135/95 lb)
8 Power Curls (135/95 lb)
10 Back Lunges (135/95 lb)
12 calorie Assault Air Bike