2 min on, 1 min off for 12 rounds:
A. Row or bike for calories
B. 20 deadlifts (60/40 kg) + max reps of sit ups
C. 100 m run + max reps of reverse lunges

Rotate stations for total 4 rounds per each.

Mixed intervals at consistent pace:

8 min amrap:
400/300 m row
20 air squats
15 sit ups

rest 4 minutes

8 min amrap:
500/400 m ski
10 push ups
8 rolls to candlestick

rest 4 minutes

8 min amrap:
30 double unders
10 med ball cleans 9/6 kg
20 s HS hold

Deadlift on a plate 15-15-15 reps

For 40 minutes:

40/30 cal row or ski
60 m single KB farmer’s carry (R) 24/16 kg
60 m single KB farmer’s carry (L) 24/16 kg
40/30 cal row or ski
120 m med ball bear hug carry 40/30 lb
40/30 cal row or ski
60 m single DB overhead carry (R) 35/25 lb
60 m single DB overhead carry (L) 35/25 lb

Every 5 minutes x 8 sets:
3 strict pull ups
6 HSPU
12 med ball cleans 9/6 kg
24/20 cal row or ski

Every 20 minutes x 2 sets:
50/40 cal row
30 DB hang power cleans 35/25 lb
50 feet anchored sit ups
30 DB shoulder to overhead 35/25 lb
50/40 cal row

Every 3 min x 12 sets:
A. 30/25 cal row or bike
B. 30 front squats 30/25 kg
C. 20 push ups + 40 sit ups

Rotate stations for total 4 sets per each.

Six rounds for consistency (3 each):
A. 4 min run or row
– 2 min rest –

B. 4 min amrap:
15/12 cal bike
10 med ball cleans 9/6 kg
10 back extensions
– 2 min rest –

40 min amrap:
50 cal ski or row
25+25 m single DB overhead walk (35/25 lb)
50 cal ski or row
50 single DB box step ups (35/25 lb)
50 cal ski or row
50 hand release push ups

Every 5 min x 8 sets (4 each):

A. 500/400 m row
25 KB swings 24/16 kg

B. 1000/800 m bike
8 pull ups
12 dual DB front squats
Alternate stations.