3 rounds for time of: 30/22-calorie row 5 rope climbs (to 15 feet)

Complete as many rounds as possible in 25 minutes of: 1.5-mile run Complete as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans (155/105 lb) 7 push presses (155/105 lb)

3 rounds for time of: 30 dumbbell hang squat snatches (35/25 lb) 30 GHD sit-ups

5 rounds of: In 2 minutes: 10 burpees 200-m sprint Burpee for max reps Rest 3 minutes

6 rounds for time of: 1-3-6-9-15-21 wall walks 10-30-60-90-150-210 double-unders

Complete as many rounds as possible in 12 minutes of: 10 burpees 25 double-unders

3 rounds for time of: 50-calorie air bike 50 wall ball shots (20/14 lb)

4 rounds of: Tabata bike Each Tabata: 1 rounds of 20 seconds work, 10 seconds rest. Tabata burpee Each Tabata: 1 rounds of 20 seconds work, 10 seconds rest. Tabata row Each Tabata: 1 rounds of 20 seconds work, 40 seconds rest. Tabata row Each Tabata: 1 rounds of 20 seconds work, 10 seconds rest. Tabata burpee Each Tabata: 1 rounds of 20 seconds work, 10 seconds rest. Tabata bike Each Tabata: 1 rounds of 20 seconds work, 40 seconds rest. Score is total calories + reps across all 4 rounds

8 rounds for time of: 8 push-ups 8 GHD sit-ups 8 air squats 8 pull-ups 8 deadlifts (95/65 lb) 8 hang power cleans (95/65 lb) 8 shoulder-to-overheads (95/65 lb) 8-calorie row

Deadlift 5-5-5-5-5 Rest 2 minutes 30 seconds Build to a heavy 5-rep set.

Complete as many rounds as possible in 20 minutes of: 5 squat cleans (155/135 lb) 10 burpee over bars 15 pull-ups 200-m run

4 rounds for time of: 50 air squats 15 shoulder-to-overheads (155/105 lb)

7 rounds for time of: 400-m run 21 walking lunges 15 pull-ups 9 burpees

For time: In 5 minutes: 200-m run 2 rounds of: 3 bar muscle-ups 6 deadlifts (225/155 lb) 9 box jumps (30/24 in) In 7 minutes: 400-m run 3 rounds of: 3 bar muscle-ups 6 deadlifts (225/155 lb) 9 box jumps (30/24 in) In 9 minutes: 800-m run 4 rounds of: 3 bar muscle-ups 6 deadlifts (225/155 lb) 9 box jumps (30/24 in)

Complete as many rounds as possible in 20 minutes of: 20 overhead squats (45/35 lb) 20 back squats (45/35 lb) 400-m run

5 rounds for time of: 20 air squats 20 walking lunges 20 alternating jumping lunges 10 squat jumps

2 rounds for time of: 50 burpee box jump-overs (24/20 in) 75 double-unders 100 wall ball shots (20/14 lb) (to 10/10 ft)

Back Squat 10-8-6-4-2 Shoulder Press 10-8-6-4-2 Deadlift 10-8-6-4-2 Build to heavy double Rest 2-3 minutes between sets

Complete as many rounds as possible in 12 minutes of: 5 front squats (185/125 lb) 10 chest-to-bar pull-ups 20 double-unders

For time: 30 push jerks (115/75 lb) 15 ring dips 3 rope climbs (to 15 feet) 2 rounds of: 20 push jerks (115/75 lb) 10 ring dips 2 rope climbs (to 15 feet) 3 rounds of: 10 push jerks (115/75 lb) 5 ring dips 1 rope climb (to 15 feet)

For time: 10-mile run 150 burpee pull-ups Partition the run and burpee pull-ups as needed.

Deadlift 10-10-10-10-10 Building to a heavy but sustainable 10-rep max. Rest 2-3 minutes between sets.

10 rounds for time of: 300-m shuttle run (50m out, 50m back, 100m out, 100m back) Rest 2 minutes

6 sets for load of: 1 hang clean + 1 hang clean + 1 clean + 1 push press + 1 hang clean + 1 hang clean + 1 clean + 1 push jerk + 1 hang clean + 1 hang clean + 1 clean + 1 split jerk Build load across sets. All 12 reps must be completed unbroken per set.