3 rounds for time of: 15 deadlifts (315/205 lb) 15 strict deficit handstand push-ups (3.5/2 in deficit)

5-7-9-11 reps for time of: 200-m runs Burpee Over Bars Thrusters (135/95 lb)

5 rounds for time of: 50-40-30-20-10 double-unders 50-40-30-20-10 GHD sit-ups 5-4-3-2-1 cleans (275/185 lb)

For time: 1500-m row 5 rounds of: 10 bar muscle-ups 7 push jerks (235/145 lb)

For time: 1.5-mile run 500-m swim 1.5-mile run

For time: 2 rounds of: 10 power snatches (175/125 lb) 12 burpees 2 rounds of: 10 power snatches (115/75 lb) 12 burpees

5 rounds for time of: 5 deadlifts (275/185 lb) 10 burpees

For time: 4-mile run 3000-m row 2-mile run

For time: 600-m row 90 chest-to-bar pull-ups 36-ft walking lunge (back-racked) (185/135 lb) 36-ft front-rack walking lunge (185/135 lb) 36-ft overhead walking lunge (185/135 lb)

21-15-9 reps for time of: Air Bikes Snatches (105/75 lb)

From 0:00-2:00: 20 thrusters (185/125 lb) Bar Muscle-Up for max reps Rest 2 minutes From 4:00-6:00: 20 bar muscle-ups Thruster for max reps (185/125 lb)

For time: 30 squat clean and jerks (155/105 lb)

For time: 30 toes-to-bars 1.5-mile run 30 toes-to-bars 1.5-mile run 30 toes-to-bars

3 rounds for time of: 4-3-2 rope climb to 15 feets 16-12-8 thrusters (155/105 lb)

From 0:00-2:00: 400-m run Jerk for max reps (135/95 lb) Rest 1 minute From 3:00-6:00: 600-m run Jerk for max reps (135/95 lb) Rest 2 minutes From 8:00-12:00: 800-m run Jerk for max reps (135/95 lb)

10-9-8-7-6-5-4-3-2-1 reps for time of: Thrusters (185/135 lb) Wall Walks

For time: 5-km run In 4 minutes: 4 deadlifts 5-km run In 4 minutes: 4 push jerks

4 rounds of: Snatch for max reps, 1 minute max-calorie Row, 1 minute Dumbbell Box Step-Up for max reps, 1 minute Rest 1 minute

21-15-9 reps for time of: Snatches (85/55 lb) Chest-to-Bar Pull-Ups

On an 8-minute clock: 2000-m row Handstand Walk for max distance Time cap: 8 minutes (M) / 9 minutes (F) Score: Total handstand walk distance in feet

For time: 40 box jumps (30/24 in) 20 D-ball cleans (150/100 lb)

For time: 21 box jump-overs (24/20 in) (step-down) 15-calorie row 9 burpee box jump-overs (48/36 in) 21 box jump-overs (24/20 in) (step-down) 15-calorie row 9 burpee box jump-overs (48/36 in) Rest until 6-minute mark 9 burpee box jump-overs (48/36 in) 15-calorie row 21 box jump-overs (24/20 in) (step-down) 9 burpee box jump-overs (48/36 in) 15-calorie row 21 box jump-overs (24/20 in) (step-down)

21-15-9 reps for time of: Bike (calories) Snatches (105/75 lb)

For time: 10 overhead squats (155/105 lb) 10 box jump-overs (24/20 in) 10 thrusters (135/95 lb) 10 power cleans (205/125 lb) 10 toes-to-bars 10 burpee muscle-ups 10 toes-to-bars 10 power cleans (205/125 lb) 10 thrusters (135/95 lb) 10 box jump-overs (24/20 in) 10 overhead squats (155/105 lb)