For time: 1000-m run 100 push-ups 200 sit-ups 300 air squats 1000-m run

2 rounds for time of: 25/20-calorie row (20/25-calorie or any machine) 30 single-leg squats 25/20-calorie row (20/25-calorie or any machine) 90 box step-ups (24/20 in)

For time: 300 russian kettlebell swings (24/16 kg) Starting at 1 minute, every 1 minute: 1 burpee, adding 1 each interval

3 rounds for time of: 250-m row 21 dumbbell thrusters (30/20 lb) 12 chest-to-bar pull-ups

Complete as many rounds as possible in 25 minutes of: 25 sumo deadlift high pulls (65/45 lb) 25 push-ups 25 thrusters (65/45 lb) 25 sit-ups

For time: 10000-m run

Complete as many rounds as possible in 10 minutes of: 7 handstand push-ups 1 rope ascent (15-ft rope)

5 rounds for time of: 20 air squats 20 lunges 20 jumping lunges 10 jump squats

Power Clean 5-3-3-1-1-1 Build to heavy single Practice L-sit for 10 minutes (accumulated hold time or skill progressions) Practice front and back scales for 10 minutes (work on hold duration and positioning)

5 rounds for time of: 10-20-30-40-50 dumbbell snatches (50/35 lb) 15 burpee box jump-overs (24/20 in)

30 minutes SLIPS 1-mile run (at conversational pace) Practice SLIPS (scales, L-sits, inversions, planks, stretching) for 30 minutes. Run 1 mile at conversational pace.

Complete as many rounds as possible in 20 minutes of: 100-ft dumbbell farmers carry (50/35 lb) 10 dumbbell front squats (50/35 lb) 10 burpees 5 bar muscle-ups

For time: 50 bar muscle-ups

2 rounds for time of: 35 pull-ups 35 shoulder-to-overheads (115/75 lb)

For time: 60 sit-ups 50 toes-to-bars 40 GHD sit-ups 30 pull-ups 20 strict pull-ups 10 bar muscle-ups

3 rounds for time of: 1 deadlift (455/315 lb) 2 muscle-ups 3 squat cleans (250/170 lb) 4 handstand push-ups

Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle run (5 yards, 10 yards, 15 yards) 6 burpee box jump-overs (20 in) (Jump over the box without touching it)

For time: 100 deadlifts (135/95 lb) 100 power cleans (95/65 lb) 100 ground-to-overheads (65/45 lb) 43 burpees

10-9-8-7-6-5-4-3-2-1 reps for time of: Bar Muscle-Ups Squat Snatches (95/65 lb)

Complete as many rounds as possible in 12 minutes of: 8 dumbbell snatches (70/50 lb) (arm 1) 8 overhead walking lunges, steps (70/50 lb) (arm 1) 8 dumbbell snatches (70/50 lb) (arm 2) 8 overhead walking lunges, steps (70/50 lb) (arm 2) 40 double-unders

For time: 1-mile run 100 push-ups 100-m bear crawl 1-mile run 100-m bear crawl 100 push-ups 1-mile run

3 rounds for time of: 50 back squats (135/95 lb) 50-calorie standing bike (remove seat from Assault bike)

50-40-30-20-10 reps for time of: Double-Unders Sit-Ups

Push Press 5-5-3-3-3-1-1-1-1 Build to a heavy single.