5 Rounds for Time

20/15 calorie Assault Airbike
15 Air Squats
10 Sit-Ups

For Time

20-18-16-14-12-10-8-6-4-2 reps of:
Calorie Air Bike
Burpee Pull-Ups

EMOM in 39 minutes

1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest

Set a single number of calories and complete that amount of work each minute - every minute.

5 Rounds for Time

15/12 calorie Assault Bike
25 AbMat Sit-Ups
10 Dumbbell Overhead Squats (50/35 lb)

AMRAP in 15 minutes

7 Ring Muscle-Ups
20 Dumbbell Walking Lunges (2x50/35 lb)
20 calorie Assault Bike

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