MEDITERRANEAN SEA 5 sets (1 set every 4 minutes) 15/12 Calorie Row or 12/10 Echo SPRINT 10 Box Jumps (30/24) 5 Power Cleans (185/125)...

CASPIAN SEA 4 sets (1 set every 8 minutes) 200m Run 10 Clean and Jerks (115/80) 5 Rope Climbs 200m Run 10 Clean and Jerks (115/80) *aim...

ATLANTIC OCEAN For time: 1000m Row 50 Thrusters (45/35) 60 Chest to Bar Pull Ups 50 Thrusters (45/35) 1000m Row Strength Front Squats

PACIFIC OCEAN For Time 30 Devil Press (2x50/35) 30 Handstand Push Ups 15 Devil Press (2x50/35) 15 Handstand Push Up Strength Deadlift

TRY ME 4 sets: 90 second AMRAP 60 Double Unders Max effort weighted Box Step Ups (70/50) [one dumbbell] or/and CARIBBEAN SEA 12 Squat...

Two Pina Colada’s 3 Rounds 50 GHD or 75 AbMAt Sit-ups 6 Clean and Jerks 205/165 3 Rounds 30 Calorie Echo 50’ Handstand Walk 10 Muscle-ups...

"I LOVE THIS SONG! REALLY BAD EGGS!" 25 minute AMRAP 500m Row 20 Wall Balls (20/14) 10 Chest to bar Pull Ups 40’ Plate Push (45/25) 6 KB...

“EVA STRONG” Partner Workout 5 Rounds for time: 24 Double unders (each, at the same time) 19 Toes to bar (split) 2 Clean and jerks...

A MEGA PINT 2 Sets: 40 AbMAt Sit Ups or 25 GHD Sit Ups 9 Overhead Squats (135/95) 35 AbMAt Sit Ups or 20 GHD Sit Ups 7 Overhead Squats...

THE BLACK PEARL For time: 2km Echo Bike or 950m Row or 800m Run 30 Toes to Bar 50 Dumbbell Snatches (70/50) 30 Toes to Bar 20 Burpee Box...

“I’VE GOT A JAR OF DIRT” 30 Strict Pull-Ups or 15 Ring Muscle-Ups 15 Front Squats (135/95) 25’ Front Rack Lunge (135/95) 18 Strict...

FRAN-POCOLYPSE In teams of 2 2 sets 21-15-9 Thrusters 45/35 6-5-2 Rope Climbs 2 sets 21-15-9 Thrusters 65/45 Toes-to Bar 2 sets 21-15-9...

PIVOT For time: 21-15-9 Strict Handstand Push Ups *100 Double Unders after each set *scale HSPU to Kipping HSPU or Strict Press Strength...

MR HECKLES 5 Sets 250m Run 25’ Handstand Walk 5 Clean and Jerks (185/125) 25’ Handstand Walk 250m Run -rest 3 minutes- Strength - 2 Clean...

JOEY 6 Sets: 10 Deadlifts (275/185) 10 Burpee Box Jump Overs (24/20) -rest 1:00 b/t sets- Strength - Box Squats 3 Below Parallel Box...

CHANDLER BING 40/32 Calorie Echo Bike or Row 800/700 or Run 650m then 42-30-18 Wall Balls (20/14) Toes to Bar then 40/32 Calorie Echo...

ROSS AND RACHEL AMRAP 9 Minutes 3-6-9-12…. Overhead Squat (115/75) *30 Double Unders after each set of Overhead Squats Strength - Squats

HEAT SEATER 8 rounds split as desired 20 cal bike 10 Wallballs 30/20 20 bar facing burpees 8 rounds split as desired 8 Squat...

JUSTICE 2 rounds: 300m Row 15 Thrusters (95/65) 100 Double Unders 15 Thrusters (95/65) 300m Row -Rest 5 minutes between rounds Strength -...

LONESTAR CROSSFIT 20 Minute AMRAP 10/8 Calorie Row or 10/8 Echo or 200m Run 7 Bar Muscle Ups 10/8 Calorie Row or 10/8 Echo or 200m Run...