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Every 5:00 (3 sets)30/24 Cal Assault Bike (24/19 Echo)Max Unbroken Handstand Push Ups*Kipping HSPU: every rep = 3 second off the set time*Strict Handstand Push Ups: every rep = 5 seconds off the set time

Every 3:00 (5 sets)60 Double Unders10 Double Dumbbell Snatches (2×50/35) *score time each set

For Time 21-15-9Thrusters (95/65)Burpee Over BarChest to Bar

For Time 18-15-12-9-6-3Sumo deadlift high pulls (95/65)Box Jump Overs (24″/20″)

7 RFT 7 Push Press (95/65)7 Burpee over Bar49 Double Unders

Every 3:00 (7 sets)12/10 Cal Assault Bike (Echo 10/8)12 GHDSUs Or V-Ups9 Back Squats (155/105)

10 RFT 10 Pull Ups10 Push Ups

For Time 1000/850m Row100 Air Squats1000/850m Row

For Time100 Power Snatch (75/55)*Every minute, including 0:00, complete 15 Air Squats

10 min AMRAP25-50-75-100. . .Single Unders3-6-9-12…Strict Pull Ups -rest 3:00 min- 10 min AMRAP3-6-9-12…Calorie Row Strict Handstand Push-Up