3 Sets :90 On/:30 Off 15 Cal Echo/Max Weighted Double Under 15 Cal Echo/Max Sandbag Clean (150/100) 15 Cal Echo/Max Pegboard *9 Total Intervals.

AMRAP 25 4 Rounds 10 Strict Pull Up 15 Dumbbell Bench 50/35 20 Cal Ski -Into- Max Meters *Alternate between :45 Run and :45 Farmers Hold w/Dumbbell.

2 Sets 3 Rounds 15 Cal Row 5 Wall walk 3 Rounds 15 Cal Assault Bike 10 Dumbbell Snatch (70/50)

6 Sets 400m Row 20 Gymnastic Movement *Rest 1:1 between sets. 1-3 Toes to Bar 3-6 Burpee Over Rower

5 Sets 20 GHD Sit Up 2 Squat Snatch (205/145) 20 Wall Ball (25/16) 50 Handstand Walk (1 Obstacle w/Parallel Bars + 1 Obstacle) *New Set Every 3:00.

50 Synchro GHD Sit Up 100 Synchro Wall Ball (20/14) 50 Synchro GHD Sit Up 25 Box Jump Over (42/36) (Each) Individual Version: 50 GHD Sit Up 100 Wall Ball (20/14) 50 GHD Sit Up 25 Box Jump Over (42/36)

5 Sets 20 GHD Sit-Up 10 Bar Muscle Up 50’ Handstand Walk *Rest 1:00 between sets.

5 Sets 10 Overhead Squats (135/95) 10 Burpee Box Get Overs (48/40) 10 Thrusters (135/95) 10 Burpee Box Get Over *Rest 1:1 between sets.

8 Sets 21/16 Cal Row 15 Lateral Burpee Over Row 9 Deadlift (315/225) *Rest 1:1 between sets.

10 Sets 24 Cal Echo Bike *Rest 1:1 between sets. *8 Burpee Box Jump Over (30/24) during rest.

1x 800-1000m on 20:00 4x 400m on 10:00

5 Sets 3:00 On/3:00 Off 12 Deficit Handstand Push Up (6”/4”) 9 Muscle Up Max Cal Ski *Only score Ski calories.