AMRAP 20
50 Double Unders
10 Burpees
10 Toes to Bar
10 Eye-Height KB Swings

MCx: 70/53
MAx: 15 attempts, knee or pike ups, 53/35
MVx: 50 singles, in+outs, v-up or leg lift, 35/26

GOALS + GUIDANCE: The goal is to keep moving without long breaks. Keep your double unders smooth and relaxed. Break early if needed to avoid tripping. Burpees should be steady, not rushed, and done in about :60 or less. Aim to keep toes-to-bar unbroken early on, then when fatigue sets in, quick sets of 6/4 or 4/3/3. Use a kettlebell weight you can swing unbroken every round. Target 7 rounds.

1776 Meter Run
Then
7 Rounds
4 Weighted Strict Pull Ups
20 Lunges
25 Sit Ups

MAx: no weight
MVx: banded strict pull ups (or 8 ring rows), 15 squats, 15 sit ups

GOALS + GUIDANCE: This workout begins with a 1776 meter run (10 min or less), then is followed by 7 rounds of strict pull ups, lunges and sit ups. The run should be at a steady pace so you have enough energy for the work ahead. Keep strict pull-ups controlled and unbroken if possible, the lunges should be smooth and unbroken, and for the sit ups maintain a consistent pace. Target 21 minutes.

18/15 Cal Bike
24 DB Push Press
30 Box Jump Over, 20″
24 DB Push Press
18/15 Cal Bike

MCx: 50/35
MAx:15/12 cal, 35/20, step overs
MVx: 12/9 cals, 18 db push press 25/15, step ups

GOALS + GUIDANCE: Hit the first bike hard (:75-:90), but leave enough in the tank to go unbroken or in two quick sets on the dumbbell push press. The box jump overs are the workout. Find a rhythm, keep moving, and breath on the step down. After that, hold on through the second set of push presses and empty the tank on the final bike. Target 8–12 minutes.

EMOM 10
5 Wall Balls + 2 Power Cleans

MCx: 20/14, 225/155
MAx: 14/10, 165/115
MVx: 10/6, 115/75

GOALS + GUIDANCE: The goal is to complete both movements quickly and unbroken, leaving you enough time to recover before the next minute begins. Wall balls should be fast and smooth, transitioning immediately to the barbell. Choose a moderate to moderately heavy clean weight. Aim to finish each round in :30 seconds.

4 Rounds
15 Cal Row
30 Sit Up
15 Hand-Release Push Up
Rest 1 Minute

MAx: 12 cals, 12 knee hr push ups
MVx: 9 cals, 18 sit ups, 9 hr push ups

GOALS + GUIDANCE: Row the 15 calories at a moderate to hard pace, completing the cals in :60-:75. The 30 sit-ups should be done at a steady, nonstop pace. And for the 15 hand release push ups, aim for unbroken sets then break into smaller sets (6/5/4 or 10/5). Use the one minute rest to recover, breath and prep to keep round times consistent across all four rounds. Target 11-12 minutes (15 cap).

10 Rounds
400 Meter Run
15 Wall Balls
120 Suitcase Farmer Carry
9 Burpees

MCx: 20/14, 53/35
MAx: 300m, 14/10, 35/26
MVx: 200m, 10 wb 10/6, 26/18, 6 in+outs

GOALS + GUIDANCE: This will be a GRIND! Settle into a steady run pace (2:00-ish per 400m) you can maintain across all rounds. Go unbroken on wall balls (:45-:60), and use a moderate-heavy kettlebell for the suitcase carry, switching hands as needed to keep moving without dropping (:60-:75). Finish each round with steady paced burpees (:60 or less). Target 50 minutes.

40 Cal Row
40 Deadlifts
4 Bar Muscle Ups
30 Cal Row
30 Push Press
3 Bar Muscle Ups
20 Cal Row
20 Front Rack Lunges
2 Bar Muscle Ups

MCx: 135/95
MAx: 30-20-10 cals, 115/75, 8-6-4 strict pull ups
MVx: 20-15-10 cals, 30-20-10 barbell 75/55, 16-12-8 ring rows

GOALS + GUIDANCE: From the start, keep a moderate pace the entire workout. On the row hold 1000/800 cals per hour, which allows you to complete at least 10 calories in 1 minute or less. Choose a weight for the deadlifts that you can string together for at least 15-20 reps before having to break. Then chip away at bar muscle ups, completing them unbroken or as fast singles. Spend no more than :60-:90 on them. For the 30 push press, use the same weight that you did for the deadlifts, breaking them into sets of 10 and later sets of 5 reps. For the last round of 20 front rack lunges, complete them in two sets of 10 or if you’re an animal (which I know you are) try for one giant set of 20 reps! Target 20 minutes.