Every 6 minutes for 30 minutes (5 rounds): 20 pull-ups 30 push-ups 40 sit-ups 50 air squats 5 back squats (225/155 lb)

For time: 15 front squats (95/65 lb) 30 toes-to-bars 15 thrusters (95/65 lb) Rest 1 minute 15 front squats (95/65 lb) 30 chest-to-bar pull-ups 15 thrusters (95/65 lb) Rest 1 minute 15 front squats (95/65 lb) 30 bar muscle-ups 15 thrusters (95/65 lb) 1 deadlift + 1 clean + 1 hang clean + 1 jerk Workout 21.3 time cap: 15 minutes Workout 21.4 time cap: 7 minutes

10 rounds for time of: 9 thrusters (125/85 lb) 35 double-unders

Complete as many rounds as possible in 12 minutes of: 8 dumbbell snatches (70/50 lb) (arm 1) 8 overhead walking lunges, steps (70/50 lb) (arm 1) 8 dumbbell snatches (70/50 lb) (arm 2) 8 overhead walking lunges, steps (70/50 lb) (arm 2) 40 double-unders

Complete as many rounds as possible in 10 minutes of: 30 double-unders 15 power snatches (75/55 lb)

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: 10/10 lb per minute Continue until failure

Complete as many rounds as possible in 10 minutes of: 60 bar-facing burpees 30 overhead squats (120/90 lb) 10 muscle-ups

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: 100 thrusters (100/65 lb)

Complete as many reps as possible in 7 minutes of: In 7 minutes: Burpee for max reps

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

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

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 Add 3 reps each round

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)

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 12 minutes of: 150 wall ball shots (20/14 lb) (to 10 ft) 90 double-unders 30 muscle-ups

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

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

Complete as many rounds as possible in 10 minutes of: 30 double-unders 15 power snatches (75/55 lb)

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

6 rounds of: 10-15-20-25-30-35 deadlifts (135/95 lb) 15 box jumps (24/20 in)

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