EMOM 6 Minutes Odd Minutes: 10 Wall balls (20/14) (10’/9') Even Minutes: 8/6 Calorie Echo Bike -rest 2 minutes- EMOM 6 Minutes Odd Minutes: 6 Thrusters (75/55) Even Minutes: 8/6 Calorie Echo Bike

4 Sets: 8 Kettlebell Swings (35/26) 8 Kettlebell Goblet Squats (35/26) 8 Single-arm kettlebell push presses (35/26) (4 each side) -rest 1 minute after each set-

AMRAP 18 Minutes 10 Alternating Dumbbell Hang Clean and Jerk (50/35) 10 Dumbbell Facing Burpee 10 Toes to Bar (OR 20 Hanging Knee Raise)

FULL SEND FRIDAY!! 25 Double Unders (OR 50 Single Under) 15 Front Squats (115/80) 50 Double Unders (OR 100 Single Under) 15 Front Squats (115/80) 25 Double Unders (OR 50 Single Under)

AMRAP 20 minutes 12/10 Calorie Assault Bike 10 Dumbbell Bench Press (2x35/20) 3 Strict Pull Ups

4-8-12-16-12-8-4 Pull Ups (OR 2x Banded Pull Ups) GHD Sit Ups w/6in Riser (OR 2x Alt. Leg V-Up) *2 Wall Walks after each round

AMRAP 20 Minutes 3 Pull Ups (OR 6 Banded Pull Ups) 6 Push Ups 9 Air Squats

18-12-6 (Female: 15-9-3) Calorie Assault Bike Hang Power Cleans (95/65) -Rest 4 Min- 18-12-6 (Female: 15-9-3) Calorie Assault Bike 15-9-3 Hang Power Cleans (135/95) *Sub Echo Bike 15-9-3 (Female: 12-7-3) for Rx’d if needed

30 Toes to Bar (OR 60 Hanging Knee Raises) 25 Burpee to Bar (6” reach) 20 Handstand Push Ups (OR 30 Seated DB Strict Press 35/20) 15 Burpee Pull Ups (OR 10 Bar Muscle Ups) 5 Rope Climbs (OR 10 Zombie Rope Climbs)

2 sets: 1-1-2-2-3-3 Deadlifts (185/125) Wall Walks -rest 2:00 b/t sets-

4 Sets: (1 set every 6 minutes) 150m Run 10 Dumbbell Box Step Overs (1x35/20) (24”/20”) 10 GHD Sit Ups w/6in Riser (OR 20 Alt. Leg V-Up) 10 Dumbbell Box Step Overs (1x35/20) (24”/20”) 150m Run

AMRAP 3 Minutes 2 Wall Walks 8 GHD SIt Ups w/6in Riser (OR 16 Alt. Leg V-Up) -rest 2 Minutes- AMRAP 3 Minutes 24 Double Unders (OR 48 Single Under) 2 Wall Walks -rest 2 Minutes- AMRAP 3 Minutes 8 GHD SIt Ups w/6in Riser (OR 16 Alt. Leg