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

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 20 minutes of: 4 dumbbell thrusters (50/35 lb) 6 toes-to-bars 24 double-unders

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

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

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

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

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

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

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)

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

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 20 minutes of: Complete as many rounds as possible in 15 minutes of: 5-10-15-20-25 burpee pull-up 10 shuttle runs (1 rep = 50 ft) Add 5 reps each round 1 thruster (from floor, men 95+ lb, women 65+ lb)

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

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 15 minutes of: 19-calorie row 19 wall ball shots (20/14 lb) (to 10/9 ft)

2 rounds for time of: 100 double-unders 20 overhead squats (115/80 lb) 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches (50/35 lb) 100 double-unders 12 bar muscle-ups

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

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

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

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

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

For time: 150 wall ball shots (20/14 lb) (to 10/9 ft) 90 double-unders 30 muscle-ups