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"LITTLE LAMB"

AMRAP 25:
5 Hand Release Pushups
10 Alternating Reverse Lunges
15 Pull-ups

[On the 0:00]: 200 Meter Run
[On the 5:00]: 400 Meter Run
[On the 10:00]: 600 Meter Run
[On the 15:00]: 800 Meter Run
[On the 20:00]: 1,000 Meter Run

*Score = Rounds + Reps

"FIVE MINUTE MAJOR"

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Front Squats

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
9 Toes to Bar
9 Dumbbell Thrusters

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
6 Toes to Bar
6 Dumbbell Clusters

Dumbbells: (50's/35's)

Fitness – Dumbbell Weight (35/20) / Any Toes to Bar or Double Under modifications
Sweat – Any other modifications

"FIVE MINUTE MAJOR"

100 Double Unders | 150 Single Unders
3 rounds of:
12 Toes to Bar (2x AbMat Sit-Ups)
12 Dumbbell Front Squats

[Rest 2 Minutes]

100 Double Unders | 150 Single Unders
4 rounds of:
9 Toes to Bar (2x AbMat Sit-Ups)
9 Dumbbell Thrusters

[Rest 2 Minutes]

100 Double Unders | 150 Single Unders
5 rounds of:
6 Toes to Bar (2x AbMat Sit-Ups)
6 Dumbbell Clusters

Dumbbells: (50's/35's)

*Score = Sum Total Rounds + Reps

"ERGALICIOUS"

10 Rounds For Time:
250/200 Meter Row
500/400 Meter Bike

Rest 1 Minute Between Rounds

*Time Cap = 35 Minutes

Fitness – Reduce Distance (200/150)Row or (400/300)Bike
Sweat – Any other modifications

Part 1: "DT" Complex (MoFit)

5 Rounds on the 3:00:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk 

*Score = Heaviest Load

Part 2: "Do iT"

For Time:
60 Deadlifts (155/105)
45 Hang Power Cleans (155/105)
30 Push Jerks (155/105)

Fitness – Barbell Weight (115/75)
Sweat – Any other modifications

Part 1:
"DT" Complex

5 Rounds on the 2:00: (building)

5 Deadlifts
3 Hang Power Cleans
1 Push Jerk
40 Mountain Climbers

Part 2:
AMRAP – 15 Minutes
100/75 Calorie Airdyne | 2,000 meter Bike Erg | 1,200 meter Row
60 Deadlifts
45 Hang Power Cleans
30 Push Jerks