21-15-9 reps for time of: Dumbbell Snatches (50/35 lb) (Alternating arms) Burpee Over Dumbbells

3-3-3-2-2-2-1-1-1 reps for time of: Hang Squat Snatches Building to a heavy single

10 rounds for time of: 80-yd shuttle run (10 out, 10 back, 20 out, 20 back, 10 out, 10 back) Rest as needed Record best and worst times

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

Tabata back squat (95/65 lb) Rest 1 minute Tabata L-sit Rest 1 minute Tabata ring row Rest 1 minute Tabata handstand hold Rest 1 minute Tabata row Each Tabata: 8 rounds of 20 seconds work, 10 seconds rest.

4 rounds for time of: 400-m run 200-m dumbbell farmers carry (50/35 lb)

74-44-11 reps for time of: Burpees Push-Ups Sit-Ups Air Squats

5 rounds of: In 3 minutes: 10 front squats (185/125 lb) 10 box jumps (36/30 in) max-calorie Row Rest 3 minutes Score: total calories rowed across all 5 rounds

Every 3 minutes for 21 minutes (7 rounds): 1 power clean + 1 hang squat clean + 1 shoulder-to-overhead Barbell stays off ground between power clean and shoulder-to-overhead. Build to heaviest possible load with good technique.

Complete as many rounds as possible in 10 minutes of: 400-m run Strict Pull-Up for max reps Strict Ring Dip for max reps

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

Power Clean 5-5-3-3-3-1-1-1-1 Build to a heavy single, ideally approaching 90-95% 1RM by final rep.

Complete as many rounds as possible in 7 minutes of: 15-calorie row 15 push-ups

For time: 30 deadlifts (185/125 lb) 60 toes-to-bars 30 front squats (185/125 lb)

For time: 2000-m row 21 cleans (135/95 lb) 15 thrusters (135/95 lb) 1000-m row 15 cleans (135/95 lb) 12 thrusters (135/95 lb) 500-m row 9 cleans (135/95 lb) 9 thrusters (135/95 lb)

For time: Row for max distance (sub-1:25/500-m pace) Rest 3 minutes Row for max distance (sub-1:30/500-m pace) Rest 3 minutes Row for max distance (sub-1:35/500-m pace) Rest 3 minutes Row for max distance (sub-1:30/500-m pace) Rest 3 minutes Row for max distance (sub-1:25/500-m pace)

20 rounds for time of: 6 strict pull-ups 20 push-ups

4 rounds for time of: 10 triple-unders 20 chest-to-bar pull-ups 30 wall ball shots

Thruster 5-5-3-3-3-1-1-1 Build to heaviest possible single while maintaining full depth squat and locked out overhead position. Rest 2-3 minutes between sets.

Complete as many rounds as possible in 12 minutes of: 250-m row 20 GHD sit-ups

3 rounds for time of: 400-m run 12 pull-ups 300-m run 24 air squats 200-m run 17 push-ups 100-m run 33 sit-ups Wear a 20/14 lb weight vest throughout.

For time: 15000-m run

For time: 21 back squats (225/155 lb) 15 front squats (205/145 lb) 9 overhead squats (185/135 lb)

With a partner: For time: 50 walking lunges 40 pull-ups 100 box jumps (20 in) 40 double-unders 50 ring dips 40 knees-to-elbows 60 kettlebell swings (70/53 lb) 60 sit-ups 40 dumbbell hang squat cleans (35/25 lb) 50 back extensions 60 wall ball shots (20/14 lb) 6 rope climb to 15 feets