- 2 Rounds:20 Push Presses (115/85)30 Single Dumbbell Box Step-ups 40 Burpees50/35 Calorie RowBox: 24/20 Dumbbell: 50/35
- AMRAP 13:60/45 Calorie Assault Bike Directly Into…5 Deadlifts (245/165)15 AbMat Sit-ups25 Double Unders
- Build to Heavy Set of 5
- 5 Rounds:9 Toes to Bar15 Wallballs (20/14)Directly Into…5 Rounds:9 Power Snatches (75/55)15 Overhead Squats (75/55)
- For Time: 50 Wallballs (20/14) 50 AbMat Sit-ups100 Double Unders40 Wallballs (20/14) 40 AbMat Sit-ups80 Double Unders30 Wallballs (20/14) 30 AbMat Sit-ups60 Double Unders
- Teams of 34 Rounds:4:00 Row for Calories3:00 Lateral Burpees over Barbell2:00 Deadlifts (225/155)No Rest Between Rounds
- 21-15-9: Thrusters (95/65) Pull-ups
- On the 4:00 x 6 Rounds:15 Russian Kettlebell Swings (70/53)50' Walking Lunge15/12 Calorie Assault Bike
- AMRAP 20:20 Wallballs (20/14)20 Single Arm Dumbbell Power Snatches (50/35) 20 Box Jumps (24/20)20 Single Arm Dumbbell Push Presses (50/35) 20/15 Calorie Row