On the 5 Minute for 40 Minutes
20/15 Cal Row
50 Meter Farmer Carry
20 Wall Balls
10 Burpee Broad Jumps

MCx: 70/53, 20/14
MAx: 18/12 cals, 53/35, 14/10
MVx: 15/10 cal row, 35/26, 15 wb 10/6, in+outs

GOALS + GUIDANCE: Every five minutes you will complete ALL of the movement listed above before the next interval begins. The row should take :60-:75, and the farmer’s carry should be done unbroken every round (:30). For as long as possible keep the wall balls unbroken (:45-:60), and try to complete the burpee broad jumps in :60 or less. That will leave you with :60 of rest before the next round. The first few rounds should feel “good” and then the workout should pick up round five. Have fun!

6 Rounds
16 DB Suitcase Lunges
12 Power Cleans
200 Meter Run

MCx: 50/35, 165/115
MAx: 35/20, 115/75
MVx: goblet squats 25/15, 75/55 cleans, 100m run

GOALS + GUIDANCE: Using two dumbbells (held by your sides) complete sixteen total lunges, alternating legs. The power cleans are with a barbell. Choose a weight where you may have to break them into 8/4 or 6/6. Then, use the 200 meter run as your recovery (yup, the run is the rest!) Target 18 minutes.

8 x on the 3 Minute
30 Double Unders
20 KB Swings
10 Toes to Bar

MCx: 53/35
MAx: 10 attempts, 35/26, knee or pike up
MVx: 40 singles, 15 kbs 26/18, v-up or leg lift

GOALS + GUIDANCE: Aim to go unbroken or with minimal breaks on the double unders (:30), swings (:60), and toes-to-bar (:30). Choose a kettlebell weight you can swing unbroken across all 8 rounds. The goal is to stay consistent, and use the rest to recover just enough to hit the next round hard. Each round should take about 1:30–2:15.

With a Partner
AMRAP 20
4 DB Deadlifts
3 DB Hang Cleans
2 DB Front Squats
1 Devil’s Press
*alternate rounds with your partner

MCx: 50/35
MAx: 35/20
MVx: 25/15

GOALS + GUIDANCE: Attack this workout you-go-I-go style, where one partner completes a full round then tags the other in. Each round is short but fast, so aim to move unbroken through all the movements. The structure gives you built in rest, so push the pace when it’s your turn, then recover while your partner works. Target 20 rounds total!

In Teams:
Each Member Completes 5 Rounds:
50 Meter Sled Push
200 Meter Medball Carry
400 Meter Run

MCx: 20/14
MAx; 14/10
MVx: 10/6 150m carry, 300m run

GOALS + GUIDANCE: The first person in line will push a sled 25m down and 25m back, pick up a medicine ball and run 200m, and then drop the ball and run 400m. As soon as the first person in line returns with the sled, the next person goes. Continue until you complete 5 rounds. Even though you’ll be on a team please post your individual score. Target 20-25 minutes.

4 Rounds
24/20 Cal Bike
12 Shoulder to Overhead
24 Box Jumps

MCx: 135/95, 24″
MAx: 20/16 cals, 115/75, 20″
MVx: 16/12 cals, 75/55, step ups 24/20

GOALS + GUIDANCE: Push your pace on the bike (2:00 or less), but stay just below redline to save your shoulders (pull on the handles, try not to push). Move into the shoulder to overhead (push press, jerks, etc.) with a moderate weight. Aim for unbroken sets or quick breaks (8/4 or 6/6). Finish each round with steady paced box jumps, using the step down to recover. Target time 14–18 minutes.

4 Rounds
50 Sit Ups
25/20 Cal Row
5 Wall Walks

MAx: 21/18 cals, mod ww
MVx: 35 sit ups, 18/15 cals, 3 inchworms or 20 plank taps

GOALS + GUIDANCE: Start each round with 50 sit-ups at a steady pace (:60-:90). The row should be pushed at a moderately hard pace (2:00 or less), but leave enough in the tank for the wall walks. Finish each round with 5 wall walks (about 1:00-1:20). Aim to keep round times consistent and push the pace in the final round. Target 16–20 minutes.

5 x AMRAP 4
400 Meter Run
20 DB Snatch
Plank
Rest 1 Minute

MCx: 50/35
MAx: 300m, 35/20
MVx: 200m, 16 db snatch 25/15, plank

GOALS + GUIDANCE: Run the 400 meters in two minutes or less (yes, keep your run under two minutes.) then attack the db snatches (20 total) in :45-:60. You should have about :60 to plank before the designated rest. Today is the day to PUSH the run and use the heavier dumbbell. Record any modifications.