4 Rounds:
10 Close Grip Pushups
15 DB Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull-Aparts
30 Sit-ups
Rest as needed between rounds

“Goat Day”
EMOMx 20:
Odd: Movement 1
Even: Movement 2

“Bullseye”
EMOMx16:
Min 1 – 15 Sumo Deadlift High-pulls (75/55#)
Min 2 – 15 Wallballs (20/14#)
Min 3 – Max Calorie Bike
Min 4 – Rest

“Overload”
3 Rounds:
80 Double-unders
40 Calorie Row
20 Hand-Release Pushups

“Hacksaw”
AMRAP 12:
Ascending Ladder…
3 Kettlebell Swings
3 Goblet Squats
3 Burpees
6 Kettlebell Swings
6 Goblet Squats
6 Burpees
… and so on, until time expires.

“Limitless”
Teams of 3:
AMRAP 7:
150/100 Calorie Bike
Max Clean & Jerk (135/95#)
Rest 3:00
AMRAP 6:
120/80 Calorie Bike
Max Power Snatch (115/80#)
Rest 3:00
AMRAP 5:
90/60 Calorie Bike
Max Thrusters (95/65)

“Hopscotch”
125 Double-unders
1,000m Row
75 Wallballs (20/14#)
1,000m Row
125 Double-unders

“Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Squats

“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2

AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 Toes-to-Bar
Rest 5:00
AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 Toes-to-Bar