"Dirt Devil" On the 4:00 x 5 Rounds: 5 Devil Presses (50's/35's) 10 Over-and-Back Hops Over Dumbbell 15 Double Dumbbell Squats (50's/35's) 10 Over-and-Back Hops Over Dumbbell 5 Devil Presses (50's/35's)

"Underground" For Time [30 Minute Cap]: 100 Double Unders, 50 AbMat Sit-ups 25 Hand Release Push-ups 80 Double Unders, 40 AbMat Sit-ups 20 Hand Release Push-ups 60 Double Unders, 30 AbMat Sit-ups 15 Hand Release Push-ups 40 Double Unders, 20 AbMat Sit-ups 10 Hand Release Push-ups 20 Double Unders, 10 AbMat Sit-ups 5 Hand Release Push-ups Every 3 Minutes [Starting at 0:00]: 12/9 Calorie Assault Bike

"Laces Out" AMRAP 18: 6 Pull Ups 9 Push Presses (135/95) 15 Deadlifts (135/95) 21 Wallballs (20/14)

"Red Zone" 30-20-10-20-30: Single Dumbbell Hang Power Snatch (50/35) Single Dumbbell Thrusters (50/35)

"Onside Kick" AMRAP 16: 3 Toes to Bar, 50' Walking Lunge, 50' Bear Crawl 6 Toes to Bar, 50' Walking Lunge, 50' Bear Crawl 9 Toes to Bar, 50' Walking Lunge, 50' Bear Crawl … [Add 3 Toes to Bar Each Round]

"Hook and Ladder" [On the 0:00] 1 Round: 30 Lateral Dumbbell Burpees 30 Single Dumbbell Hang Clean and Jerks (50/35) [On the 5:00] 2 Rounds: 15 Lateral Dumbbell Burpees 15 Single Dumbbell Hang Clean and Jerks (50/35) [On the 10:00] 3 Rounds: 10 Lateral Dumbbell Burpees 10 Single Dumbbell Hang Clean and Jerks (50/35)

"Hot Route" AMRAP 18: Buy-In: 1 Mile Run AMRAP In Time Remaining: 50 Double Unders 35 Air Squats 20 Dumbbell Plank Rows (50's/35's)

"7-on-7" AMRAP 7: 4 Strict Pull-ups 8 Double Dumbbell Step Back Lunges (50's/35's) 12 Push-ups 16 AbMat Sit-ups Rest 3 Minutes AMRAP 7: 4 Strict Pull-ups 8 Single Dumbbell Step Back Lunges (50/35) 12 Push-ups 16 AbMat Sit-ups

"Cookie Monster" AMRAP 15: 20 Power Snatches (95/65) 40 Double Unders 20 Burpees 40 Double Unders

"Cash Back" 50-35-20-35-50: AbMat Sit-ups After Each Round: 10 Double Dumbbell Push Press (50's/35's) 50 Meter Double Dumbbell Walk* 1 Arm Overhead + 1 Arm at Hang