For time: 1000-m row Rest 3 minutes 750-m row Rest 3 minutes 500-m row Rest 3 minutes 250-m row

Complete as many rounds as possible in 20 minutes of: 20 burpee lateral jump over dumbbells 20 alternating dumbbell hang clean-to-overheads 200-m row

For time: 1000-m row 400-m run 750-m row 400-m run 500-m row 400-m run 250-m row 400-m run

4 rounds of: Tabata bike Each Tabata: 1 rounds of 20 seconds work, 10 seconds rest. Tabata burpee Each Tabata: 1 rounds of 20 seconds work, 10 seconds rest. Tabata row Each Tabata: 1 rounds of 20 seconds work, 40 seconds rest. Tabata row Each Tabata: 1 rounds of 20 seconds work, 10 seconds rest. Tabata burpee Each Tabata: 1 rounds of 20 seconds work, 10 seconds rest. Tabata bike Each Tabata: 1 rounds of 20 seconds work, 40 seconds rest. Score is total calories + reps across all 4 rounds

10-9-8-7-6-5-4-3-2-1 reps for time of: Left-arm Kettlebell Snatches Right-arm Kettlebell Snatches 1-2-3-4-5-6-7-8-9-10 burpee box jump-overs

For time: 100 chest-to-bar pull-ups 100 push-ups 100 GHD sit-ups 100 single-leg squats (alternating)

For time: 2000-m row 100 wall ball shots (20/14 lb) (to 10/9 ft target) 20 ring muscle-ups

6 rounds for time of: 150-75-75-50-50-50 double-unders 30-15-15-10-10-10 push presses (85/60 lb) 6-3-3-2-2-2 legless rope climbs (15 ft.) ½ body weight push press

Complete as many rounds as possible in 12 minutes of: 30 double-unders 10 burpees-to-rings 5 ring muscle-ups Set the rings to 6 inches above reach.

3 rounds for time of: 3 minutes handstand hold (complete in as few sets as possible) Every 1 minute: 5 burpees, handstand set

10 rounds for time of: 200-m run 3 ring muscle-ups

5-3-3-1-1-1 reps for time of: Overhead Squats Build to a heavy single Rest 2-3 minutes between sets

For time: 5-mile ruck (45/30 lb) (or run 6 miles)

Push Press 3-3-3-3-3-3-3 Build to a heavy triple across all seven sets

5 rounds for time of: 10 front squats (185/125 lb) 5-4-3-2-1 rope climbs

For time: 21 deadlifts (225/155 lb) 21-m handstand walk 15 deadlifts (225/155 lb) 15-m handstand walk 9 deadlifts (225/155 lb) 9-m handstand walk

Complete as many rounds as possible in 18 minutes of: 18-calorie row 12 push-ups 6 dumbbell squat snatches (60/40 lb) (alternating)

Weighted Chest-to-Bar Pull-Up 1-1-1-1-1 Weighted Dip 1-1-1-1-1 1-mile run Build to heavy single for weighted movements

For time: 21 deadlifts (315/225 lb) 15 hang power cleans (225/155 lb) 9 front squats (135/95 lb)

3 rounds for time of: 500-m row 400-m run 30 GHD sit-ups

5 rounds for time of: 250-m row 50 double-unders Redo row if over 0:45 (M) / 0:52 (F) Redo double-unders if not unbroken

5 rounds of: Thruster for max reps (135/95 lb), 15 seconds Rest 45 seconds L-Sit Hold for max distance (hold for seconds), 15 seconds Rest 45 seconds

Complete as many rounds as possible in 18 minutes of: 10 hang power snatches (95/65 lb) 10 wall ball shots (20/14 lb) (to 10/9 ft) 10 knees-to-elbows

Complete as many rounds as possible in 5 minutes of: 30 double-unders 20 jumping lunges 10 pull-ups Rest 5 minutes Complete as many rounds as possible in 5 minutes of: 30 double-unders 20 jumping lunges 10 pull-ups