May 2025

2 Sets:300/250m Row15 Front Squats (95/65)75 Double Unders15 Shoulder to Overhead (95/65)75 Double Unders15 Thrusters (95/65)300/250m Row-rest 5:00 between sets-

Every 1:00 (15:00)(40 sec work/20 sec rest)Minute 1: Kettlebell Swings (53/35)Minute 2: Box Step Ups (24″/20″)Minute 3: Burpee to Bar

5 Sets:2 min AMRAP15 GHDs (or Strict Abmat Sit-ups)10 Deadlifts (225/155)Max Distance Handstand Walk (Or Wall Walks)-rest 1:00 between sets-

7 min AMRAP 50/40 Calorie Air BikeMax Calorie Row in the remaining time-rest 4:00-7 min AMRAP50/40 Calorie RowMax Calorie Air Bike in the remaining time

18 min AMRAP Partner 1: 100m Medball Run (20/14)Partner 2:AMRAP3 Strict Pull-Ups6 Push-Ups9 Air Squats-Switch when the run is complete. Continue from where your partner left off on the AMRAP. Score is Rounds + Reps of the AMRAP.

For Time 30 Shoulder to Overhead (95/65)30 Box Jump Overs (20″)20 Shoulder to Overhead (115/85)20 Box Jump Overs (24″/20″)10 Shoulder to Overhead (135/95)10 Box Jump Overs (30″/24″)

18 min AMRAP 500/450m Row25 Abmat Sit Ups250/225m Row25 V-Ups

12 min AMRAP 10 Right Arm Hang Dumbbell Snatch (50/35)5 Burpee Over Dumbbell25ft Dumbbell Walking Lunge (50/35)10 Left Arm Hang Dumbbell Snatch (50/35)5 Burpee Over Dumbbell25ft Dumbbell Walking Lunge (50/35)

For Time Teams of 2300/240 Calorie Air Bike-split as needed-

20 min AMRAP 200m Run10 Pull Ups20 Push Ups30 Air Squats