AMRAP 15 Minutes 1-2-3-4 Rope Climbs 25-50-75-100ft Sled Push (180/145)

3 Rounds 400m Run 30 GHD Sit Ups 20 Wall Balls (30/20) (10/9)

10 Rounds of Mini Nate -into- 5-4-3-2-1 Front Squat (225/145) Box Jump (40/32) -Into- 10 Rounds of Mini Nate *Mini Nate: 1 RIng Muscle Up 2 Handstand Push Ups 4 Kettlebell Swings (70/53)

2 sets (set 1 @75%, set 2 @80%) 14/11 Calorie Echo Bike 14 Overhead Squats (115/80) 7 Rope Climbs 14 Overhead Squats (115/80) 14/11 Calorie Echo Bike -rest 3 minutes b/t sets-

2-3 Sets: (at easy/moderate recovery pace) 400m Jog 40 Yard Sled Push (145/125) 500m Row 30 Yard Sled Push (145/125) 500m Ski 20 Yard Sled Push (145/125) 1000m Bike Erg 10 Yard Sled Push (145/125)

3 Rounds 25ft Handstand Walk 500m Bike Erg 2 Wall Walks 500m Bike Erg -rest 3 minutes- 3 Rounds 3 Ring Muscle Ups 12 Dumbbell Front Squats (2x50/35) 3 Bar Muscle Ups 12 Dumbbell Step Back Lunges (2x50/35)

AMRAP 18 Minutes 18 Alternating Dumbbell Hang Clean and Jerk (50/35) 18 Dumbbell Facing Burpee 18 Toes to Bar *Repeat Wednesday February 8, 2023

4 Sets: 12/10 Calorie Echo Bike 18 Wall Balls (20/14) (10/9) 54 Double Unders -rest 1:1 b/t sets-

FULL SEND FRIDAY! AMRAP 7 Minutes 1 Squat Snatch (135/95) 3 Power Clean and Jerks (135/95) 5 Box Jump Overs (30/24)

Partner Workout: AMRAP 15 Minutes 10 Shuttle Runs (50ft) (each, at the same time) 10 Synchro Deadlifts (225/155) 10 Wall Walks (split as desired) 10 Shuttle Runs (50ft) (each, at the same time) 10 Synchro Deadlifts (225/155) Individual Version: AMRAP 15 Minutes 10 Shuttle Runs (50ft) 10 Deadlifts (225/155) 5 Wall

5 Sets: (1 set every 3 minutes 30 seconds) 14/11 Calorie Echo Bike 70 Double Unders 14/11 Calorie Echo Bike *Sub 18/14 Calorie Assault Bike if needed for Rx’d

10 Sets 10 Toes to Bar 25ft Handstand Walk 10 Ground to Overhead (95/65) -Rest 1:1- Sets 1-5 = Power Snatch Sets 6-10 = Power Clean and Jerk