– INTERMEDIATE –
AMRAP 20:
2 Strict Burpee Pull-ups
4 Handstand Push-ups
8 KB Swings (50/35#)

– BEGINNER –
AMRAP 20:
4 Ring Rows
4 Jumping Ring Dips
6 Push-ups
8 KB Swings (35/25#)

AMRAP w/remainder of:
5 Burpee Box Jumps (24/20)
5 Power Cleans (185/105)
5 Floor Press
*Rest 3:00 between rounds
*Second round – switch run & row
*Score rounds separately, start at the top

– Level 2 –
2 Rounds, 8:00 Clock:
1k Row or 800 Meter Run Buy-in

AMRAP w/remainder of:
5 Burpee Box Jumps (24/20)
5 Power Cleans (135/85)
5 Floor Press
*Rest 3:00 between rounds
*Second round – switch run & row
*Score rounds separately, start at the top

– Level 1 –
2 Rounds, 8:00 Clock:
600 Meter Row or 400 Meter Run Buy-in

AMRAP w/remainder of:
5 Burpee Step-ups (20/16)
10 Kettlebell Swings
5 Knee/Box Push-ups
*Rest 3:00 between rounds
*Second round – switch run & row
*Score rounds separately, start at the top

– Level 2 –
6 Rounds
15 Push-ups
20 Alternating Dumbbell Snatch (30/25)
50′ Lunge

– Level 1 –
6 Rounds
15 Push-ups (knee or box)
20 Kettlebell Swings (30/20)
10 Box Step-ups

Team of 2, for time:
1 Mile pumpkin run (exchanging the “pumpkin” as often as you like)
400 pumpkin squats
200 pumpkin sit-ups
100 burpee pumpkin toss
*1 partner working at a time, switch as yours like

20# med ball for men, 14# for women

– Intermediate –
For Time:
2k/1600 Meter Row Buy-in
40 Knee Push-ups
40 Box Jumps (24/20)
40 Alternating Dumbbell Snatch (35/25)

– Beginner –
For Time:
1600/1200 Meter Row Buy-in
30 Knee/Box Push-ups
30 Step-ups
30 Kettlebell Swings (30/20)

– INTERMEDIATE –
3 Rounds For Time:
800m Run
50 Deadlifts (75/55#)

– BEGINNER –
3 Rounds For Time:
600m Run
25 Deadlifts (75/55#)

Coach Shaun & Steph have been eating their meals over the past 6 weeks and have had tremendous results. Meal prep, measuring macros, etc. can be really challenging and time-consuming. My Fit Foods has an easy, affordable solution to help you reach your goals – gain muscle, feel better, lose fat, & eat to perform.

From 6:00-10:00
AMRAP 4:
Bar Muscle-ups
– Rest 2:00

From 12:00-20:00
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Press (Left) (50/35#)
8 Single-Arm DB Push Press (Right)
8 Later DB Burpees

– INTERMEDIATE –
On a 20:00 Clock:
From 0:00-4:00
1-Rep Max Clean
– Rest 2:00

From 6:00-10:00
AMRAP 4:
Pull-ups
– Rest 2:00

From 12:00-20:00
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Press (Left) (50/35#)
6 Single-Arm DB Push Press (Right)
6 Later DB Burpees

– BEGINNER –
On a 20:00 Clock:
From 0:00-4:00
1-Rep Max Clean
– Rest 2:00

From 6:00-10:00
AMRAP 4:
Ring Rows
– Rest 2:00

From 12:00-20:00
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Press (Left) (35/20#)
5 Single-Arm DB Push Press (Right)
5 Later DB Burpees