For Time:
- 25 Burbee box get over (120cm)
- 40/50 cal Airbike
- 50 Sit-Ups
- 25 Bar muscle up
- 50 Sit-Ups
- 40/50 cal Airbike
- 25 Burpee box get over (120cm)

A) Skierg cal
B) Bikerg cal

Pick a challenging number of calories for each station. You should be able to hold that same pace the entire workout.

10 min EMOM
A) Airbike 15 cal
B) 7 Power snatch

5 min rest

10 min EMOM
A) Row 250m
B) 7 Power clean

5 min rest

10 min EMOM
A) 15 Wall ball
B) 7 Deadlift

• 30 DU
• 20 Toes to bar
• 10 Squat clean (25kg/50kg)
• 30 DU
• 20 Toes to bar
• 8 Squat clean (30kg/60kg)
• 30 DU
• 20 Toes to bar
• 6 Squat clean (35kg/70kg)
• 30 DU
• 20 Toes to bar
• 4 Squat clean (40kg/80kg)
• 30 DU
• 20 Toes to bar
• 2 Squat clean (45kg/90kg)

1) 8-12 Ring row
2) 6-10 Ring dip
3) 10 Ring kip
4) 5 Arch to L-sit
5) 30 sec Double KB flutter kicks

2 RFT

• Row 400m/500m
• 21 Pull up
• Airbike 14cal/20cal
• 15 Burpee over box
• 70 DU
• 9 HSPU

3 Rounds for time:
- Airbike 14cal/20cal
- 20m OH walking lunges (8kgs/12kgs)

Time cap: 7 min

Part A: 3 Rounds for time

• 6 Sandbag over shoulder (45kg/68kg)
• 10m KB Over head walking lunges (8kgs/12kgs)
• 9 Barbell GTOH (40kg/60kg)
• 10m KB Over head walking lunges (8kgs/12kgs)

Time cap: 13 min

Part B: 5 min AMRAP

Do as many rounds as possible. One rounds is:

5 x:
- 1 Devils press + 2 Box step up (15kgs/22,5kgs)

This is done with continuosly running clock to 20:00
Part A ends at 13:00
Part B starts at 15:00

*Score is Part A's time minus 15 sec from each compleated round of Part B *

• 1 Squat clean
• 1 Jerk
• 1 Front squat
• 1 Thruster

4-5 Rounds:

• 8-12 Ring row
• 8-12 Ring dip
• 3 Strict pull up (explode up)
• 5 Arch to L-sit