6 Sets 15 Cal Echo Bike 10 Thruster (115/80) 15 Cal Echo Bike *New set every 4:00.

Row 10x 250m w/:30 Rest -Rest 2:00- Clean and Jerk 10x6 @135/95 (OTM

6 Rounds 21 Cal Ski 3 Peg Board 15 Bar Facing Burpee *New set every 4:00. *Odd Rounds: Start with Peg Board. *Even Rounds: Start with Ski.

15 Min AMRAP 120ft Sled Push (+3x45/2x45) 8 Bench Press (185/125) -Rest 5 Min- 15 Min AMRAP 15 Cal Row 15 Push Up

5 Sets :40 On/:20 Off Ski Ring Pulses Bottoms Up KB Bench Turkish Sit Up *Rest 1:00 between sets.

AMRAP 20 300m Row 20 Bamboo Step Back Lunge 10 Bamboo Shoulder Press

27-21-15-9 Calorie Echo 4-3-2-1 Pegboard *Ladies Calories: 24-18-12-6

27-21-15-9 Ski Cals GHD Sit Ups -Rest 5:00- 27-21-15-9 Echo Bike Strict Pull Up

Warm Up AMRAP 15 250m Ski 75 Heavy Single Under -Rest 5:00- 100’ Handstand Walk 50 GHD Sit-Up 100’ Handstand Walk 50 GHD Sit-Up 100’ Handstand Walk 50 GHD Sit-Up 100’ Handstand Walk

8 Sets 20 Cal Echo Bike 40 Double Under 2 Rope Climb 40 Double Under *New set every 3:30.

AMRAP 20 (For Quality) 5 Wall Walk 100’ 90/90 Absa Ears Duction Carry (13lb KB) 10 Behind the Neck Rack Pull 15 Bamboo Bar Overhead Squat (18lb KB +10lb)

5 Rounds 3 Clean and Jerk (185/125) 40’ Handstand Walk 3 Clean and Jerk (185/125) 6 Burpee Box Get Over (48in)