Warm up:
2 Rounds
20-second Moderate Bike
6 Goblet Squats
5 Empty Bar Push Press
4 Box Pike Handstand Push 
Ups

​

A.

BACK SQUAT
Every 2:00 × 5sets
2 Back Squats @78-82%

 

B.

EMERALD
2 sets
9-6-3
Squat Cleans (135/95)
15-12-9
Handstand Push Ups
-rest 3:00 between sets-
(Scored by Time each set)
(KG conv: 60/42.5)

Warm up:
2 Rounds
20-second Moderate Bike
6 Ring Rows
8 Light KB Swings
6 V-Ups

​

 

A.

BAR MUSCLE-UPS/STRICT PULLUPS:8 Bar Muscle Ups
16/12 Cal Row
6 Bar Muscle Ups
12/8 Cal Row
4 Bar Muscle Ups
8/6 Cal Row
2 Bar Muscle Ups
 

B.

FOREST GREEN
21-15-9
Calorie Air Bike
Kettlebell Swings (53/35)
-rest till 7:00-
21-15-9
Calorie Air Bike
Toes to Bar
-rest till 14:00-
21-15-9
Toes to Bar
Kettlebell Swings (53/35)
(Women’s Calories: 16-12-8)
(Scored by Time each set)
(KG conv: 24/16)

Warm Up:

2 Rounds
20-second Moderate Row
6 Light Shoulder Press
8 Air Squats
60m Easy Jog

 

A.

SHOULDER PRESS
Every 2:00 × 5 sets
2 Shoulder Press @78-82%

​

B.

PISTACHIO
Every 2:00 (16:00)
15/12 Calorie Row
100m Run or 5x50ft Shuttle Run
(Scored by Time each set)

​

C. 

Extra pump

4 sets
• 8 Barbell Bench Press @ RPE 8/10
• 8 Reverse Grip Incline Dumbbell 
Bench Press @ RPE 8/10
• 10 Ring dips

Warm up:

​2 Rounds
20-second Moderate Bike
6 Romanian Deadlifts (light)
6 Goblet Lunges

​

A.

DEADLIFT
Every 2:00 × 5 sets
2 Deadlifts @78-82%
 

B.

TURQUOISE 
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking 
Lunge (50/35)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(Scored by Total Reps)
(KG conv: 22.5/15)

​

c.
Every 1:00 (10:00)
Minute 1: 15 GHDs (or V-ups)
Minute 2: 10 Toes to Ring (or 8 Toes 
to Bar)

.

​

Warm up:

​

​

A.

CYCLING (SNATCH)
Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1 
Snatch Balance @ RPE 7

B.

LIME GREEN
6 Rounds
3 Wall Walks
9 Overhead Squats (95/65)
12 Pull Ups
 

A.

3 SETS
20 Stick Sit Ups

10 KB Side Bends (each side)

10 Side Star Plank Reach Throughs
20 landmine core circles

​

B.

Spearmint
Teams of 3
25:00 AMRAP
Partner 1: 400m Run (or 25/20 cal 
Bike)
Partner 2: AMRAP
50ft DB Farmer Carry (70s/50s)
5 Burpee Box Get Overs (48/42) (or 
8 Burpee Box Get Overs @ 30/24)
Partner 3: Rest
-Rotate when partner finishes the 
400m run. Partner picks up where 
the AMRAP was left off.
(Scored by Total Rounds + Reps)