Cross Training

For Time:
4 rounds of:

• 12 Cal Ski-Erg
• 9 Toes-to-Bar
• 6 Devil Presses

Into 5 Rounds of:

• 200m Row
• 10 Push-ups

25 min AMRAP

• 800m Run
• 21 Sit-ups
• 12 KB Swings
• 9 Pull-ups

16 min AMRAP

• 1 RD Light DT (115/75)
  • 12 Deadlift
  • 9 hang cleans
  • 6 push press
• 15/12 Cal AB or 20/15 Cal C2 Bike

5 Rounds for time

• 200m Run
• 20 KB Push Press (2 x 35/35)
• 20 Cal C2 Bike

Squat Workout

• 2 x 5 (45/35
• 1 x 5. (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/125)
• 3 x 5 (225/155)

12 Min AMRAP

• 80/50lb Ball Carry (50m)
• 2 x Heavy Ball to Shoulder (150lb / 80lb)
• 20/16 Cal Assault Bike

You Pick It – must include Pull-Ups.

For Time

Buy in: 2,000k C2 Bike

10 Rounds of

• 5 x Toes to Bar
• 3 x KB Swings (heavy)
• 1 x heavy clean and jerk

Cash out: 2,000k C2 Bike

4rds For Time

• 800m Run
• 24, 18, 12, 6 Kettlebell Thrusters (40lb/25lb)

MCGHEE-Complete as many rounds in 30 minutes as you can of:

• 275/195-pound Deadlift, 5 reps
• 13 Push-ups
• 9 Box jumps, 24/20 inch box

Patriot Day – Never Forget

50 rounds Every 12 seconds (10 min)

• Med-Ball Ground-to-Overhead (80/50)

Tabata 1 – Alternate

• Explosive Alternating Lateral Ball Slams (14/10lb Wallball)
• Pull-Ups

Tabata 1 – Alternate

• Assault Bike (65rpm+)
• Box Step-ups