10:00 to Warm up to 5x5 Bench Press weight 5 Rds of BB Bench Press Drop Set (4 Drops) E1MOM20: 10 WallBalls 10 Deadlifts 155/125 RX+...

:30 Bike Rrg (D8) Rest 3:00 for 7 Rds: + 5 BB Front Squats 85/65, RX+ 115/85 Hold 75 rpm or 345 watts 50 Back Squats 115/85 RX+ 135/105...

100 DB Curls (From Top Hold) :20 On 1:00 Off for 5 Rds: 10 Hang Power Cleans 8:00 Round Robin Power Cleans (or Squat Cleans) 1:30 On 3:00...

1:00 On/3:00 Off for 6 Rds - Max Cal Sustained Row Maintain Cals for 6 Rds (Within 1 Cal) RX 20-23, RX+ 25-28, Scaled 15-18 E1MOM24: 5...

For Time: 1 Mile Run (Sub 80 cal Echo) Directly Into... 50 Push-Ups 50 Hang Power Cleans 50 Back Squats 50 Push Press 50 Push-ups...

2 Rds: 25 Lying leg raises 25 (2 count) flutterkicks-Hands behind Head 25 Scissor kicks-Hands Behind Head 25 (2 point) knee to elbow...

1:00 On/Off for 5 Rds: 50 Empty Bar Bench Press 40 with 1-10 or 15lb plate 30 with 2-10lb plates 20 with 3- 5/10lb plates 10 with 4-10lb...

50 RX+ 65 Cal Ski erg (Breakup as desired) 4 Rounds each: (YG, IG) 8 Hang power cleans 75/55 RX+ 95/75 8 Chin-Ups Rest 1 Min 40 RX+ 55...

4 Rds: 150m Bike Erg Warm-Up to 5×5 Back Squat within 4 Plate Loads :20 On 2:40 Off for 5 Rds: 5 Back Squats 6 Rds: 20/18/15/12/10/5 cal...

1 Mile Run (Sub 100 cal Echo Bike) 15/12/9/6 Calorie Echo Bike Deadlifts 185/155 RX+ 225/185 DB Bench Press Push-ups (Feet Up)...

45:00 Time Cap: 400m Run (Sub 25 cal Echo) 100 Alt. DB Curl (Hold at top) 50 cal Ski 400m Run 100 Tricep Pushdowns 50 cal Bike Erg 100...

4 Rds: 150m Bike Erg Warm-Up to 5x5 Back Squat within 4 Rds :20 On 2:40 Off for 5 Rds: 5 Back Squats 5 Rds in 10:00 Time Cap: 10 Wall...

15:00 AMRAP: 15 DB Bench Press 40/30 RX+ 50/40 Scaled 30/20 10 GHD 10lb Plate to Chest Hip Ext 5 Pull-ups 15:00 Time Cap: 500m Row/450...

5 Rds: :30 Bike Erg Sprint 1:00 Off :30 10 Alt. Toe Touch GHD Sit-Ups 1:00 Off Each Partner Completes 60 Reps: 60 Echo Bike Cals 60 Devil...

E1MOM40: 10 DB Alternating Snatch (50/35 lb) 5 BB Power Clean (115/85) 8 Calories - Echo Bike Rest 6 DB Single Arm HC&P/each arm 10 BB...

Weights for Both Workouts 45/35 RX+ 55/45 Scaled 35/25 Tabata (:20 On :10 Off for 8 Rds) BB Curls CG Floor Press Reverse Curls Standing...

Four (4) 10:00 AMRAP's with 5:00 Rest BTW 300M BIKE ERG 6 LUNGES (+2 EVERY ROUND) 200M SKI ERG 4 BURPEES (+1 EVERY ROUND) 200M ROW 4...

Warm-Up to 5x5 weight in 4 Rds with 10:00 Timecap: Bench Press 200m Row 5 Rds of 5x5 Bench with 3:00 Off :45 On / 1:30 Off for 6 Rds: 5...

1:00 On / 2:00 Off for 5 Rds: 8 Cal Bike Erg 28 Alt. DB Curls 8:00 AMRAP: 3 Cleans 95/75 RX+ 115/85 Scaled 75/55 3 Push-ups 3 Cleans 6...

EMOM: 8 cal Row 8 cal Ski 8 cal Bike Erg 2:30 Min. Rest Add 1 cal per Rd, Goal is 15 cal or 8 Rds. Every calorie that you did not do,...