3 rounds for time of: 25 muscle-ups 100 air squats 35 GHD sit-ups

5 rounds for time of: 10 handstand push-ups 400-m run

For time: 25 burpees 25 power cleans (135/95 lb) 25 burpees Every 1 minute: 7 wall ball shots (20/14 lb)

Complete as many rounds as possible in 20 minutes of: 400-m run 20 GHD sit-ups 10 overhead squats (95/65 lb)

3 rounds for time of: 30 dumbbell snatches (50/35 lb) 30 toes-to-bars

For time: 800-m run 50-40-30-20-10 reps for time of: Wall Balls (20/14 lb to 10/9 ft) Box Jumps (24/20 in) 800-m run

24-18-12-6 reps for time of: Burpee Box Jumps (24/20 in) Medicine-Ball Sit-Ups (20/14 lb)

Complete as many rounds as possible in 18 minutes of: 83 wall ball shots (20/14 lb) (to 10/9 ft) Complete as many rounds as possible of: 2 power cleans (185/125 lb) 18 push-ups 24 double-unders

10 rounds for time of: 3 clean and jerks (135/95 lb) 3 burpee over bars Or, Ingrid: 10 rounds of 3 snatches (135/95 lb) + 3 burpees over the bar

3 rounds for time of: 25 deadlifts (225/155 lb) 1000-m bike

For time: 3-mile ruck (45/30 lb) or Run 4 miles (no load)

Back Squat 3-3-3-3-3 Build to a heavy 3-rep max.

Complete as many rounds as possible in 20 minutes of: 15-calorie air bike 10 front squats (135/95 lb) 5 man makers (35/20 lb)

For time: 1-mile run 2000-m row 1-mile run

4 rounds for time of: 100-m lunge 300-m run Wear a 14/20-lb weight vest (women/men)

18-15-12-9-6-3 reps for time of: Thrusters (75/55 lb) Power Snatches (75/55 lb) Toes-to-Bars

3 rounds for time of: 400-m sandbag carry 12 push presses 12 box jumps 12 sumo deadlift high pulls

10-9-8-7-6-5-4-3-2-1 reps for time of: Burpees Kettlebell Thrusters (70/44 lb) Burpees Sumo Deadlift High Pulls (70/44 lb) Burpees Kettlebell Swings (70/44 lb)

For time: 95 push-ups (Hearts suit) 95 sit-ups (Diamonds suit) 95 air squats (Clubs suit) 95 box jumps (24/20 in) (Spades suit) 30 burpees (Jokers: 15 reps each) Draw one card at a time. Suit determines movement, card value determines reps. Face cards = 10, Aces = 11. Jokers = 15 burpees. Complete all reps before drawing the next card.

In 12 minutes: 150 wall ball shots (20/14 lb) (to 10 ft) 90 double-unders 30 muscle-ups

21-15-9 reps for time of: Squat Snatches (95/65 lb) Chest-to-Bar Pull-Ups

With a partner: For time: 66 deadlifts (225/155 lb) 66 box jumps (24/20 in) 66 kettlebell swings (53/35 lb) 66 pull-ups

21-15-9 reps for time of: Burpees Kettlebell Swings (53/35 lb) Double-Unders

Every 5 minutes for 25 minutes (5 rounds): 5 power snatches (95/65 lb) 500/400-m row Rest with remaining time in interval