For Time : 50-40-30-20-10:Double UndersAbMat Sit UpsCalorie Row 50/35-40/28-30/21-20/14-10/7 *30m Dumbbell Farmers Carry After Every Movement 22,5/15kg *Score = Time it takes to complete the workout

30 Minutes AMRAP : 400m Run9x Pull Ups12x Thrusters 43/30kg *Score = Rounds + Reps

For Time : 1000/800 Meter Row50x Thrusters 20/15kg150x Double Unders50x Thrusters 20/15kg1000/800 Meter Row *Score = Time it takes to complete the workout

For Time 21-15-9 : Wallballs 9/6kgBox Jumps 24"/20"200 Meter Farmers Carry 22,5/15kg 21-15-9 : Wallballs 9/6kgBox Jumps 24"/20"200 Meter Farmers Carry 22,5/15kg 21-15-9 : Wallballs 9/6kgBox Jumps 24"/20" *Score =…

21-15-9 reps for time of : Clean 61/43 kgRing dips *Score = Time completed workout

For time : 150x Wall Ball shots 9/6 kg *Score = Time completed workout

For Time : 10x Push Press 43/30kg10x Front Squats 43/30kg100 Meter Run9x Push Press 43/30kg9x Front Squats 43/30kg100 Meter Run…1x Push Press 43/30kg1x Front Squat 43/30kg100 Meter Run *Score=Time it…

50-40-30-20-10 Reps For Time Double UndersSit Ups

Complete 30 Rounds Of : 9/6 Cal Bike6x Alt. DB Snatch 22,5/15kg4x Burpees After A Full Round Switch

20 Minutes EMOM : Minute 1 : Max Rope ClimbMinute 2 : Max Wall Balls 9/6kgMInute 3 : Max Calorie CardioMinute 4 : Rest *Score = Sum Total Calories