5 Sets 50 Heavy Double Under 25 Cal Echo Bike 50 Heavy Double Under 75ft Back Rack Walking Lunge (115/80)

7 Sets 20 Cal Row 20 GHD Sit Up 2 Rope Climb *New set every 3:00.

30 Cal Row 50 Push Up 30 Cal Assault Bike 50 Push Up 30 Cal Ski 50 Push Up

6 Sets 80 Double Under 20 Cal Echo Bike 8 Bar Muscle Up *New set every 4:00

2 Mile Mountain Bike (flat/flowy) OR 4,000m Bike Erg 50 Toes to Bar 2 Mile Mountain Bike (flat/flowy) OR 4,000m Bike Erg 50 Toes to Bar 2 Mile Mountain Bike (flat/flowy) OR 4,000m Bike Erg

50 Cal Echo 100 Double Under 50 GHD Sit Up 100 Double Under 50 GHD Sit Up 100 Double Under 50 Cal Echo

5 Rounds 20 Stair Master Flights (OR 30 Cal Standing Bike Erg) 40 Air Squat 200ft Walking Lunge *All with 20/14 Vest.

8 Sets 20 Cal Echo Bike 50ft Handstand Walk w/Double Obstacle *New set every 2:00

40 Min AMRAP 15 Flights on Stair Master 75ft Torque Tank Push 75ft Torque Tank Drag *All with 20/14 Vest (If no stairmaster 35 Cal Standing Bike Erg)

3 Sets @0:00 15 Cal Echo Bike 10 Deadlift (315/225) 50ft Handstand Walk @4:00 50ft Handstand Walk 10 Deadlift (315/225) 15 Cal Echo Bike

10 Rounds 100’ Tank Push 10 Toes to Bar

7 Rounds 20 Shoulder Press (95/65) 20 GHD Sit Up