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

Complete as many rounds as possible in 10 minutes of: 5 shoulder-to-overheads (115/75 lb) 10 deadlifts (115/75 lb) 15 box jumps (24/20 in)

Complete as many rounds as possible in 20 minutes of: 5 power cleans (145/100 lb) 10 toes-to-bars 15 wall ball shots (20/14 lb) (10/9 ft target)

For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts (225/155 lb) 5 wall walks 25 cleans (135/85 lb) 5 wall walks 25 snatches (95/65 lb) 5 wall walks 50-calorie row

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.

10 rounds for time of: 8 ground-to-overheads (95/65 lb) 10 bar-facing burpees

Complete as many rounds as possible in 15 minutes of: 19-calorie row 19 wall ball shots (20/14 lb) (to 10/9 ft)

10-12-14-16-18 reps, adding 2 each round of: 2 rounds of: Overhead Squat (95/65 lb) Chest-to-Bar Pull-Up Continue adding 2 reps each 3-minute window

Complete as many rounds as possible in 13 minutes of: 55 deadlifts (225/155 lb) 55 wall ball shots (20/14 lb) (to 10/9 ft) 55-calorie row 55 handstand push-ups

For time: 60-calorie row 50 toes-to-bars 40 wall ball shots (20/14 lb) 30 cleans (135/95 lb) 20 muscle-ups

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

Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115/75 lb) 5 snatches (115/75 lb)

Complete as many rounds as possible in 7 minutes of: 3-6-9-12-15 clean and jerk (135/95 lb) 3-6-9-12-15 toes-to-bar Add 3 reps each round

Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters (50/35 lb) 6 toes-to-bars 24 double-unders

27-21-15-9 reps for time of: Row (calories) Thrusters (95/65 lb)

3 rounds for time of: 5 wall walks 50 double-unders 15-12-9 snatches (95/65 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)

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

For time: 3 rounds of: 10 snatches (95/65 lb) 12 bar-facing burpees 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees

21-15-9 reps for time of: Dumbbell Snatches (50/35 lb) (arm 1) Lateral Burpee Over Dumbbells Dumbbell Snatches (50/35 lb) (arm 2) Lateral Burpee Over Dumbbells

In 4 minutes: Complete as many rounds as possible of: 15 thrusters (100/65 lb) 15 chest-to-bar pull-ups In 3 minutes: Complete as many rounds as possible of: 12 thrusters (100/65 lb) 12 chest-to-bar pull-ups In 3 minutes: Complete as many rounds as possible of: 9 thrusters (100/65 lb) 9 chest-to-bar pull-ups In 3 minutes: Complete as many rounds as possible of: 6 thrusters (100/65 lb) 6 chest-to-bar pull-ups If completed, add time and continue to next interval

1 thruster Build to heaviest successful rep within 5-minute time cap.

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

Complete as many rounds as possible in 7 minutes of: 3-6-9-12-15 thruster (100/65 lb) 3-6-9-12-15 chest-to-bar pull-up