5 Rounds
Run 200m
3 Thrusters 165/115
Max Set Muscle-ups

QuickFit Workout

14 Minute AMRAP

30 Single-unders
30 Sit-ups
30 Push-ups

6 Minute AMRAP
8 Burpee Plate Jumps
8 Kettlebell Sumo Deadlift High Pulls 53/35
Rest 3 MInutes
6 Minute AMRAP
8 Burpee Plate Jumps
8 Kettlebell Power Cleans 53/35

5 Rounds of each, 30 Seconds on 30 Seconds Rest

Row for Calories
Dumbbell Push Press 45/25
Single Arm Dumbbell Lunges

QuickFit Workout

Every 3 Minutes for 15 Minutes

Run 150m
15 Goblet Squats
15 Ring Rows

For Time

120 Wall Balls 20/14
60 Toes Through Ring
30 Ring Dips

QuickFit Workout

On the Minute for 20 Minutes

Minute 1 - 6 Push-ups
Minute 2 - 10 Dumbbell Lunge Steps

Romwod

12 Minute AMRAP

20 Kettlebell Swings 53/35
10 Step-ups 24/20
8 Box Jumps 24/20

QuickFit Workout

15 Minute AMRAP

30 Fast Feet
20 Sit-ups
10 Kettlebell Swings

3 Rounds for Reps
2 Minute Each Station

Row for Calories
Squat Snatch 135/95
Shuttle Runs

Back Squat 2-2-2-2-2

QuickFit Workout

Every 3 Minutes for 18 Minutes

150m Run
5 Burpees
10 Goblet Squats

On a 5 Minute Clock
60 Deadlifts 225/155
Max Muscle-ups

On a 5 Minute Clock
50 Hip Extensions 10/15
ax Muscle-ups

For Time
5 Rounds
20 Double-unders
10 Squats
5 Rounds
20 Parallete Lateral Jumps
10 Burpees
5 Rounds
25 Double-unders
5 Squats

Weighted Pull-up 5-5-3-3-1-1

3 Rounds for Time

30 Pistols (alternating)
20 Overhead Squats 65/45
30 Walking Lunges
20 Back Squats 65/45

Row 1k Meters
Rest 3 Minutes
Max Set Front Squat 115/75
Rest 3 Minutes
Row 500 Meters
Rest 2 Minutes
Max Set Front Squat
Rest 2 Minutes
Row 250 Meters
Rest 1 Minute
Max Set Front Squat

*Squats Without Putting Bar Down

Clean & Jerk 5-3-1

QuickFit Workout

Every 2 Minutes for 14 Minutes

10 Jumping Lunges
10 Ring Rows
20 Second Hollow Hold
Max Rep Anchored Sit-ups

12 Minutes

Minute 1 - 20 Kettlebell Swings 53/35
Minute 2 - 10 Ring Dips

7 Minute AMRAP

3 Power Snatches 135/95
9 Wall Balls 20/14

12 Minute AMRAP

21 Sit-ups
15 Dumbbell Box Step up and Over 45/25
9 Dumbbell Jumping Lunges 45/25

QuickFit Workout

14 Minute AMRAP

Shuttle Sprint 50 Feet
10 Jumping Lunges
30 Single-unders
1 Minute Plank Hold

Deadlift 3-3-3-3-3

6 Rounds on the 3 Minutes

Sprint 200m
35 Double-unders

QuickFit Workout

Every 3 Minutes for 15 Minutes

10 Burpees
Max rep Sit-ups

For Time

15 Overhead Squats 155/105
Then...
5 Rounds
6 Handstand Push-ups
8 Hip Extensions
Then...
15 Overhead Squats 155/105