For Time:
- 50 Wall Balls
- 400 Meter Run
- 40 Box Jumps
- 400 Meter Run
- 30 Medicine Ball Cleans
- 400 Meter Run
- 20 Burpees
- 400 Meter Run
- 10 Toes-to-Bar
- 400 Meter Run

Medicine Ball Weight: 20/14 lbs
Time Cap: 20 Minutes.

Note: Push yourself on the runs to keep a steady pace throughout the workout.

Chipper For Time:

• 50 Wall Balls
• 40 Box Jumps
• 30 Deadlifts
• 20 Toes to Bar
• 10 Handstand Push-ups

Medicine Ball: 20/14 lbs
Deadlifts: 225/155 lbs
Time Cap: 20 Minutes

Note: Scale movements and weights as needed to maintain intensity throughout the workout.

For Time:
- 50 Handstand Push-Ups
- 40 Toes-to-Bar
- 30 Burpee Box Jumps (24/20)
- 20 Chest-to-Bar Pull-Ups
- 10 Strict Ring Muscle-Ups

Medicine Ball: 20/14 lbs
Time Cap: 20 Minutes

Notes: Make sure to scale movements as needed to maintain proper form and intensity throughout the workout. Focus on quality reps over speed.

Tabata:

• Wall Balls
• Med Ball Cleans
• Med Ball Russian Twists
• Med Ball Sit-ups

Equipment:
- 1 Medicine Ball

Instructions:
Perform each movement for 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds. Rest 1 minute between movements. Keep track of total reps for each movement and total them up at the end of the workout.

Score:
Total reps completed for all movements.

For Time:

• 50 Wall Balls
• 800 Meter Run
• 40 Box Jumps
• 800 Meter Run
• 30 Burpees
• 800 Meter Run

Medicine Ball Weight: 20/14 lbs
Time Cap: 20 Minutes.

EMOM for 20 minutes:

• 5 Medicine Ball Cleans
• 5 Medicine Ball Thrusters

Medicine Ball Weight: 20/14 lbs

Instructions: Complete 5 medicine ball cleans and 5 medicine ball thrusters at the start of every minute for 20 minutes. The goal is to finish the reps within the minute and use the remaining time to rest. Adjust the weight as needed to maintain proper form throughout the workout.

Tabata:
- 8 rounds of 20 seconds of work, 10 seconds of rest for each movement:
1. Medicine Ball Cleans
2. Medicine Ball Sit-ups
3. Medicine Ball Overhead Lunges
4. Medicine Ball Russian Twists

Instructions:
- Complete each movement for 20 seconds, followed by 10 seconds of rest before moving to the next movement.
- Aim for maximum reps during each work interval.
- Score is total reps completed across all 4 movements.

AMRAP in 15 minutes:

• 10 Wall Balls
• 15 Box Jumps
• 200 Meter Run

Medicine Ball: 20/14 lbs
Box Height: 24/20 inches
Score: Total rounds + reps completed

For Time:

• 50 Wall Balls
• 40 Med Ball Cleans
• 30 Toes-to-Bar
• 20 Burpee Box Jump Overs
• 10 Handstand Push-ups

Medicine Ball Weight: 20/14 lbs
Time Cap: 20 Minutes.

Note: Make sure to maintain proper form throughout the workout, especially during the wall balls and med ball cleans. Scale movements as needed to maintain intensity.

For Time:

• 50 Wall Balls
• 40 Medicine Ball Cleans
• 30 Medicine Ball Sit-Ups
• 20 Medicine Ball Squat Jumps
• 10 Medicine Ball Over-the-Shoulder Throws

Medicine Ball Weight: 20/14 lbs
Time Cap: 12 Minutes.

Instructions: Perform each exercise in order, completing all reps before moving on to the next exercise. Choose a challenging weight for the medicine ball that allows you to maintain good form throughout the workout.

EMOM for 15 minutes:

• Odd minutes: 10 Wall Balls
• Even minutes: 5 Power Snatches

Equipment:
- Medicine Ball

Notes:
- Choose a challenging weight for the Power Snatches that allows for proper form throughout the workout.
- Focus on explosiveness and speed during each minute.

For Time:

• 50 Wall Balls
• 40 Medball Cleans
• 30 Medball Sit-ups
• 20 Medball Squat Cleans
• 10 Medball Over the Shoulder Throws

Medicine Ball Weight: 20/14 lbs
Time Cap: 12 Minutes.

For Time:
- 1000m Row
- 50 Wall Balls
- 800m Run
- 40 Box Jumps
- 600m Row
- 30 Burpees
- 400m Run
- 20 Medicine Ball Cleans
- 200m Row
- 10 Handstand Push-ups

Medicine Ball Weight: 20/14 lbs
Time Cap: 30 Minutes.

Note: This workout is designed to test your endurance and mental toughness. Push yourself through each movement and keep moving steadily to complete the chipper in the time cap.

Chipper:

• 50 Handstand Push-ups
• 40 Toes-to-Bar
• 30 Chest-to-Bar Pull-ups
• 20 Pistol Squats (10 each leg)
• 10 Muscle-ups

Equipment:
- Medicine Ball

Time Cap: 20 Minutes

Instructions:
Complete all reps of each movement before moving on to the next. Scaling options can be used for gymnastic movements as needed. Make sure to maintain proper form throughout the workout.

For Time:

• 20 Wall Balls
• 15 Medicine Ball Cleans
• 10 Medicine Ball Squat Cleans
• 20 Wall Balls
• 15 Medicine Ball Cleans
• 10 Medicine Ball Squat Cleans

Medicine Ball Weight: 20/14 lbs
Time Cap: 12 Minutes.

AMRAP in 15 minutes:

• 10 Wall Balls
• 15 Burpees
• 20 Russian Twists (with Medicine Ball)

Medicine Ball Weight: 20/14 lbs

Instructions: Complete as many rounds and reps as possible in 15 minutes. Each round consists of 10 wall balls, 15 burpees, and 20 Russian twists with the medicine ball. Jump to touch a target at least 10 feet high for the wall balls. Keep a steady pace and push yourself to keep moving throughout the entire workout.

For Time:

• 50 Wall Balls
• 800 Meter Run
• 40 Medicine Ball Cleans
• 800 Meter Run
• 30 Medicine Ball Sit-ups
• 800 Meter Run

Medicine Ball Weight: 20/14 lbs
Time Cap: 20 Minutes.

Chipper For Time:

• 50 Wall Balls
• 40 Box Jumps
• 30 Deadlifts
• 20 Toes-to-Bar
• 10 Power Snatches

Medicine Ball: 20/14 lbs
Barbell: 135/95 lbs
Time Cap: 20 Minutes.

Note: Move through each exercise in order, completing all reps before moving on to the next.

For Time:

• 50 Handstand Push-ups
• 40 Toes-to-Bar
• 30 Burpee Box Jump Overs
• 20 Chest-to-Bar Pull-ups
• 10 Ring Muscle-ups

Medicine Ball: 20/14 lbs
Time Cap: 20 Minutes.

Note: Scale movements as needed to maintain intensity throughout the workout. Focus on efficient movement patterns to maximize performance.

For Time:

• 50 Wall Balls
• 40 Russian Twists
• 30 Med Ball Cleans
• 20 Burpees over Med Ball
• 10 Med Ball Squat Cleans

Medicine Ball: 20/14 lbs
Time Cap: 12 Minutes.

Instructions: Perform the exercises in the prescribed order, completing all reps of each movement before moving on to the next. Make sure to hit full depth on the squat cleans and wall balls for proper form.