Assault Bike

5 rounds For Time (35min cap)

  • 1,600m C2 Bike – 45/36 cal Assault Bike
  • 30 1-arm dumbbell/kettlebell hang clean and jerk (50/35)
  • 30 Push-ups

24 min ALT EMOM

  • Odd Minutes:
    • 5 Snatches at 105lbs
    • 5 Over the Bar Burpees
  • Even Minutes
    • 10 Cal Assault Bike

8 rounds For Time

  • 8 x Toes to Bar
  • 8 x Bench Press (135 / 95)
  • 8 x Assault Bike
  • 8 x Ring Dips

5-rounds for Time

  • 20 cal C2 or 15 cal Assault Bike
  • 16 alt 1-arm KB swings (35/25)
  • 12 Toes-to-bar

20min AMRAP

  • 12 Cal Assault Bike
  • 6 med-ball ground to overhead (80/50)
  • 6 pull-ups / toes-to-bar / push-ups

Partner Chipper for Time

  • 100 Thrusters (95/65)
  • 150 Cal Assault Bike
  • 100 Kettlebell Swings (53/35)
  • 2000m Row
  • 100 Toes-to-Bar
  • 2000m Ski

Each Partner also must complete 7 x 50m overhead med-ball carries at any time during the workout.

7 rounds of 2min work and 1 min rest

  • : 30-sec max cal AB
  • 3 squat cleans (165/105)
  • Max burpee pull-ups for the remaining time

Score: Cals + burpee pull-ups

For Time

  • 20 Cal Assault Bike
  • 20 Clean and Jerks (135/95)
  • 20 Cal Assault Bike

10 Min Core AMRAP (Optional)

  • 50 Sit-ups
  • 40 Russian Twists
  • 30 Scissor Kicks
  • 20 Wipers
  • 10 V-Ups

For Time (40min cap)

  • 500m Row
  • 5 rounds of Cindy
  • 400m Run
  • 4 rounds of Cindy
  • 300m Ski
  • 3 rounds of Cindy
  • 200 single unders
  • 2 rounds of Cindy
  • 100 cal Assault Bike
  • 1 round of Cindy

1 round of Cindy is

  • 5 pull-ups
  • 10 push-ups
  • 15 Air Squats

5 Rounds every 4 minutes

Complete the following in under 2 minutes.

  • 5 Snatches (115/65)
  • 5 Bar Facing Burpees
  • 15 Cal AB

The score is the accumulated time it takes to perform the five work rounds.