2 Rounds
20 Calories on any machine
50ft Walking Lunge
30 EMOM
1- 5 Hang Power Clean 155lbs/105lbs
2- 5 Wall Walks
3- 20 KB Swings 53lbs/35lbs
4- 20 Jumping Lunges
5- Rest
2 Rounds
20 Calories on any machine
20 Band Pull Aparts
10 Burpees
Every 2:30
12 AMRAP
25 Wall Ball 20lbs/14lbs
20 Calorie Row
15 Chest to Bar Pullups
RX+
12 AMRAP
25 Wall Ball 30lbs/20lbs
20 Calorie Assault Bike
10 Bar Muscle-ups
2 Rounds
20 Calories on any machine
20 Wall Ball
10 (ea) Side Plank Rotations
10 AMRAP
50 Double Unders
12 Burpee over Bar
9 Deadlift 205lbs/145lbs
2 Rounds
20 Calories on any machine
20 KB Swings
40 AMRAP
Assault Bike 1000m
Row 500m
Ski 500m
Run 200m
2 Rounds
20 Calories on any machine
15 KB Swings
50ft Walking Lunge
15 AMRAP
Row 30 Calories
15 Burpee over Box 24″/20″
Ski 30 Calories
10 Wall Walks
Assault Bike 30 Calories
5 Bear Complex 95lbs/65lbs
2 Rounds
20 Calories on any machine
50ft Crab Walk
10 (ea) Side Plank Rotations
12 AMRAP
8/5 Strict Pullups
100ft Bear Crawl
25 KB Swings 53lbs/35lbs
RX+
12 AMRAP
12/7 Strict Pullups
50ft Handstand Walk
15 DBL KB Snatch 53lbs/35lbs (ea)
Max Effort 5k Run
Turkey Trot
2 Rounds
20 Calories on any machine
20 Band Pull Aparts
10 Burpees
Every 2:30
14 AMRAP
21 Pullups
15 Box Jump Overs 24″/20″
9 OHS 95lbs/65lbs
RX+
14 AMRAP
12 Bar Muscle-ups
9 Box Jump Overs 30″/24″
6 Snatch 165lbs/105lbs
2 Rounds
20 Calories on any machine
20 Wall Ball
10 (ea) Side Plank Rotations
12 AMRAP
10 Shuttle Run (5 up and back)
10 DB Hang Clean and Jerk 50lbs/35lbs
10 Toes to Bar
2 Rounds
20 Calories on any machine
20 KB Swings
30 AMRAP
100 Double Unders
90 Air Squats
80 Situps
70 Pushups
60 Calorie Row
50 Wall Ball 20lbs/14lbs
40 V-ups
30 Burpees
20 Calorie Ski
10 Thrusters 95lbs/65lbs