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
2 Rounds
Run 200m
50ft Punters Walk
Run 200m
100ft Karaoke
For time:
Run 1.5 Miles
2 Rounds
20 Calories on any machine
15 KB Swings
50ft Walking Lunge
15 AMRAP
200m Farmer’s Carry 53lbs/35lbs (ea)
15 Calore Assault Bike
50 Jumping Lunges
2 Rounds
20 Calories on any machine
50ft Crab Walk
10 (ea) Side Plank Rotations
12 AMRAP
7/4 Strict Pullups
5 Wall Walks
3 Squat Clean 135lbs/95lbs
RX+
12 AMRAP
10/6 Strict Pullups
3 Walls Walks + 5 Wall Facing HSPU*
3 Squat Clean 205lbs/145lbs
Do all Wall Walks first then do WF HSPU – can start HSPU at the top of 3rd Wall Walk
2 Rounds
20 Calories on any machine
20 KB Swings
50ft Walking Lunge
30 EMOM
1 – 15/12 Calorie Row
2 – 14 (7 ea) DB Snatch 50lbs/35lbs
3 – 50 Double Unders
4 – 20 V-ups
5 – Rest
RX+
30 EMOM
1- 14/10 Calorie Ski
2- 14 ( 7 ea) DB Snatch 70lbs/50lbs
3- 50 Single Crossovers
4- 15 GHDSU
5- Rest