4 rounds for time of: 400-m run 20 ring dips

For time: 21-15-9 reps for time of: Deadlifts (225/155 lb) 9-7-5 reps for time of: Wall Walks

2 rounds of: 100-ft walking lunge 100-ft handstand walk 50 strict pull-ups 50 push-ups For quality, not time. Complete each movement in as few sets as possible.

Complete as many rounds as possible in 15 minutes of: 20 push-ups 50 air squats

Complete as many rounds as possible in 9 minutes of: 12 alternating dumbbell hang snatches (50/35 lb) 6 dumbbell overhead squats (50/35 lb) (left arm) 6 dumbbell overhead squats (50/35 lb) (right arm) 12 lateral jump over dumbbells

Complete as many rounds as possible in 10 minutes of: 15 deadlifts (135/95 lb) 15 hand-release push-ups

3 rounds for time of: 21-15-9 back squats (bodyweight) (bodyweight) 7-5-3 15-ft rope climbs

3 rounds for time of: 400-m run 21 sumo deadlift high pulls (75/55 lb) 12 burpee over barbells

5 rounds for time of: 200-m swim Rest 2 minutes

10-10-5-5-3-3 reps for time of: Deadlifts Build to heavy triple across all sets.

3 rounds of: 5 strict toes-to-bars 5 strict knees-to-elbows 10 toes-to-bars (kipping allowed) 10 hip-back extensions 20 back extensions 20 hip extensions Performed SLOWLY with focus on control

4 rounds for time of: 400-m run 50 walking lunges

1 clean 1 bench press 1 overhead squat Build to a heavy single in each movement. Clean from ground, power or squat. Rest as needed between lifts.

4 rounds for time of: 25 chest-to-bar pull-ups 5 cleans (245/170 lb)

4 rounds for time of: 15 box jumps (36/30 in) 400-m run

Every minute on the minute for 20 minutes, alternating: Minute 1, 3, 5...: 1 minute run Minute 2, 4, 6...: 15 air squats

5 rounds for time of: 1600-m bike 30 single dumbbell hang clean and jerks (50/35 lb) 30 push-ups

21-18-15-12-9-6-3 reps for time of: Ring Dips Overhead Squats (115/75 lb)

Complete as many rounds as possible in 10 minutes of: Squat Snatch for max reps

6-9-12-9-6 reps for time of: Thrusters (135/95 lb) Weighted Pull-Ups (50/35 lb) Burpee Over Bars

Hang Squat Snatch 1-1-1-1-1-1 building to heavy single

42-30-18 reps for time of: Alternating Dumbbell Snatches (50/35 lb) Rows, calories

Overhead Squat 3-3-3-3-3 Build to heavy triple Practice SLIPS for 20 minutes

For time: In 5 minutes: 200-m run 2 rounds of: 3 bar muscle-ups 6 deadlifts (225/155 lb) 9 box jumps (30/24 in) In 7 minutes: 400-m run 3 rounds of: 3 bar muscle-ups 6 deadlifts (225/155 lb) 9 box jumps (30/24 in) In 9 minutes: 800-m run 4 rounds of: 3 bar muscle-ups 6 deadlifts (225/155 lb) 9 box jumps (30/24 in)