For Time

3-6-9-12-15-12-9-6-3 Reps each of:
Clean-and-Jerks (135/95 lb)
Burpees
Knees-to-Elbows
Calorie Assault Air Bike

5 Rounds For Time

100/80/60/40/20 Single-Unders
75/60/45/30/15 Dumbbell Ground-to-Overheads (35/25 lb)
50/40/30/20/10 calorie Assault Air Bike
30/24/18/12/6 Russian Twists (20/15 lb) (2-count)
20/16/12/8/4 Deadlifts (bodyweight)

5 Rounds for Time

10 Push Presses (135/95 lb)
10 Power Curls (135/95 lb)
10 Bent-Over Rows (135/95 lb)
10 Ground Presses (135/95 lb)
10 calorie Assault Air Bike

AMRAP in 20 minutes

4 Handstand Push-Ups
8 Box Jumps
12 Back Squats
16 Knees-to-Elbows
20 calorie Assault Air Bike

AMRAP in 20 minutes

2 Overhead Squats (75 lb)
4 Squat Snatches (75 lb)
6 Overhead Walking Lunges (75 lb)
8 Burpees
10 calorie Assault Air Bike

AMRAP in 30 minutes

6 Handstand Push-Ups
12 Box Jumps (24 in)
18 Back Squats (185/135 lb)
24 AbMat Sit-Ups
30 calorie Assault Air Bike

AMRAP in 30 minutes

30 calorie Assault Air Bike
24 Ground-to-Overheads (45/25 lb)
18 Knees-to-Elbows
12 Bench Presses (185/115 lb)
6 Pull-Ups

5 Rounds for Time

5 Sumo Deadlift High-Pulls (135/75 lb)
10 Power Curls (135/75 lb)
15 Ground Presses (135/75 lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups

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