For time: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95/65 lb) 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135/95 lb) 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185/135 lb) 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225/155 lb)

For time: 21 pull-ups 42 double-unders 21 thrusters (95/65 lb) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (115/75 lb) 15 bar muscle-ups 30 double-unders 15 thrusters (135/85 lb)

1 deadlift + 1 clean + 1 hang clean + 1 jerk, adding weight each minute Start: 95/65 lb Add: 20/15 lb per minute Continue until failure Men: 95-115-135-155-175-195-215-235-255-275-295-315 lb Women: 65-80-95-110-125-140-155-170-185-200-215-230 lb Complete complex without dropping bar between movements. Advance to next weight only after completing full complex.

Complete as many rounds as possible in 14 minutes of: 7 muscle-ups 50 wall ball shots (20/14 lb) 100 double-unders

33-27-21-15-9 reps for time of: Thrusters (95/65 lb) Chest-to-Bar Pull-Ups

Complete as many rounds as possible in 15 minutes of: 9 deadlifts (155/100 lb) 12 push-ups 15 box jumps (24/20 in)

1 squat clean and jerk, adding weight each minute Start: 165/110 lb Add: 10 lb per minute Continue until failure

1-2-3-4-5-6-7-8-9-10 reps for time of: Deadlifts (225/155 lb) Bar-Facing Burpees

Snatch 30-30-30-1 (75/45 lb)

Complete as many rounds as possible in 12 minutes of: 2 rounds of: 50-ft weighted walking lunge (50/35 lb) 16 toes-to-bars 8 dumbbell power cleans (50/35 lb) 2 rounds of: 50-ft weighted walking lunge (50/35 lb) 16 bar muscle-ups 8 dumbbell power cleans (50/35 lb)

Complete as many rounds as possible in 15 minutes of: 3 lateral burpee over dumbbells 3 dumbbell hang clean-to-overheads (50/35 lb) 1-2-3-4-5 30-ft walking lunge Add 1 rep each round

Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches (50/35 lb) 15 box jump-overs (24/20 in)

10-12-14-16-18 reps, adding 2 each round of: 2 rounds of: Overhead Squat (95/65 lb) Chest-to-Bar Pull-Up

Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks (50/35 lb) 14/12-calorie row

For time: 40 muscle-ups (bar or ring) 80-calorie row 120 wall ball shots (20/14 lb) (to 10/9 ft)

For time: 10 thrusters (95/65 lb) 10 chest-to-bar pull-ups 10 thrusters (135/95 lb) 10 bar muscle-ups 10 thrusters (155/105 lb) 10 ring muscle-ups

Complete as many rounds as possible in 18 minutes of: 15 box jumps (24/20 in) 12 push presses (115/75 lb) 9 toes-to-bars

For time: 25 toes-to-bars 50 double-unders 15 squat cleans (135/85 lb) 25 toes-to-bars 50 double-unders 13 squat cleans (185/115 lb) If first section completed, add 4 minutes and proceed to second section

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

7 rounds of: 3-6-9-12-15-18-21 handstand push-ups 3-3-3-6-6-6-9 cleans (185/125 lb)

8 rounds of: In 4 minutes: 25 toes-to-bars 50 double-unders 15 squat cleans (135/85 lb) In 4 minutes: 25 toes-to-bars 50 double-unders 13 squat cleans (185/115 lb) In 4 minutes: 25 toes-to-bars 50 double-unders 11 squat cleans (225/145 lb) In 4 minutes: 25 toes-to-bars 50 double-unders 9 squat cleans (245/165 lb) In 4 minutes: 25 toes-to-bars 50 double-unders 7 squat cleans (265/185 lb) In 4 minutes: 25 toes-to-bars 50 double-unders 5 squat cleans (275/195 lb) In 4 minutes: 25 toes-to-bars 50 double-unders 3 squat cleans (285/205 lb) In 4 minutes: 25 toes-to-bars 50 double-unders 1 squat clean (295/215 lb) If completed before 4 minutes, add 4 minutes and continue to next round.

Complete as many rounds as possible in 7 minutes of: 10 power snatches (75/55 lb) 3 bar muscle-ups

For time: 40 burpees 30 snatches (75/45 lb) 30 burpees 30 snatches (135/75 lb) 20 burpees 30 snatches (165/100 lb) 10 burpees Snatch for max reps (210/120 lb)

For time: 5 25-ft shuttle runs 50 double-unders 5 25-ft shuttle runs 50 double-unders 5 25-ft shuttle runs 50 double-unders