0-5min
Assault Bike 50/40 Cals
5-10min
30 Cluster 135/95
10-15min
Run 800m
15min +
25 Squat Clean 135/95

5 Rounds
6 Strict HSPU
6 - 1 Med Ball Clean + 1 Med Ball Front Squat

5 Rounds
6 HSPU
6 - 1 Med Ball Front Squat + 1 Wall Ball

Midline & Romwod

Split Squat
2-2-2-2-2

5 Rounds
14 Parallette Pass-throughs
7 Shoulder Presses 95/65
14 Back Squats
7 Burpee Box Jumps 24/20

12 Minutes on the Minute
Odd minute: 3 Power Snatch 155/115
Even minute: Run 200m

3 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
2 Rounds of Nancy
400m Run
15 Overhead Squats 95/65
1 Round of Eva
800m Run
30 Kettlebell Swings 70/53
30 Pull-ups

Midline & Romwod

15 Minute AMRAP
Row 500m
20 Wall Balls 20/14
40 Mountain Climbers

3 Rounds
30 Over the Barbell Lateral Jumps
15 Front Squat 95/65

On the Minute - 4 Minutes
4 Strict Pull-ups
4 Strict Ring Dips
On the Minute - 4 Minutes
4 Bar Muscle Ups
On the Minute - 4 Minutes
5 Wall Climbs
On the Minute - 4 Minutes
6 Toes to Bar
6 Ring Push-ups

10 Squat Cleans 155/115
10 Hang Squat Cleans 135/95
10 Squat Snatches 115/75
10 Hang Squat Snatches 95/65
10 Squat Snatches 115/75
10 Hang Squat Cleans 135/95
10 Squat Cleans 155/115

10 Minute AMRAP

10 HSPU
10 Shuttle Sprints
40 Single-unders

"SF Crippler"
30 Back Squats 205/115
1 Mile Run

12 Minute AMRAP
1 Ring Muscle Up
5 Air Squats
Every round add 1 MU and 5 Air Squats
 

Split Jerk
3 – 3 – 3

5 Rounds

Min 1: 12/8 Cal Row
Min 2: 15 Box Jumps 24/20
Min 3: 10 Chest to Bar Pull-ups
Min 4: 15 Russian KB Swings 70/53

Midline & Romwod

3 Rounds
10 Plank up/downs
1 Minute partner leg lifts

100 Side Plank Rotations(50 Each side)

50 DB Thrusters 45/25
40 Pistols (20 left/20 right)
50 Wall Balls 20/14

1-2-3-4-5-6-7-8-9-10
Hang Squat Snatches 155/115
10-9-8-7-6-5-4-3-2-1
Strict Weighted Pull Ups