3 rounds for time of: 30/22-calorie row 5 rope climbs (to 15 feet)

15-12-9-6-3 reps for time of: Deadlifts (275/185 lb) Burpee Pull-Ups (Set the pull-up bar 6 inches above your reach.)

3 rounds for time of: 30 pull-ups 400-m run

4 rounds for time of: 100-75-50-25 air squats 4-3-2-1 rope climbs (15-ft.)

Complete as many rounds as possible in 20 minutes of: 21 bench presses (135/95 lb) 21 l pull-ups

3 rounds for time of: 15-12-9 burpee over barbells 5-4-3 clean and jerks (225/155 lb)

Muscle Snatch 1-1-1-1-1 Power Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1-1 Build to heavy singles across all three movements, culminating in max effort squat snatch attempts.

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

3 rounds for time of: 10 dumbbell hang squat snatches (55/40 lb) (left arm) 5 bar muscle-ups 10 dumbbell hang squat snatches (55/40 lb) (right arm) 5 bar muscle-ups

For time: 20 back squats (225/155 lb) 40 toes-to-bars 60/40-calorie row

Tabata thruster (95/65 lb) Tabata pull-up Each Tabata: 8 rounds of 20 seconds work, 10 seconds rest.

Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 ring dips 15 overhead squats (95/65 lb)

21-18-15-12-9-6-3 reps for time of: Bench Presses (185/125 lb) Bike (calories)

3 rounds for time of: 100-m dumbbell farmers carry (50/35 lb) 10 muscle-ups 15 dumbbell snatches, right arm (50/35 lb) 15 dumbbell snatches, left arm (50/35 lb)

For time: 3-mile ruck (45/30 lb) or run 4 miles

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

From 0:00-1:00: Squat Clean for max reps (165/110 lb) Rest 3 minutes From 4:00-5:00: Squat Clean for max reps (185/125 lb) Rest 3 minutes From 8:00-9:00: Squat Clean for max reps (205/135 lb) Rest 3 minutes From 12:00-13:00: Squat Clean for max reps (165/110 lb) Rest 3 minutes From 16:00-17:00: Squat Clean for max reps (185/125 lb) Rest 3 minutes From 20:00-21:00: Squat Clean for max reps (205/135 lb)

Weighted Dip 3-2-2-2-1-1-1-1-1 Build to a heavy single. Rest as needed between sets.

Snatch 1-1-1-1-1 Clean and Jerk 1-1-1-1-1 Build to max on both lifts.

3 rounds for time of: 15 cleans (135/95 lb) 15 thrusters (135/95 lb) 1000-m row

For time: 150 double-unders 45-calorie row 15 bar muscle-ups 120 double-unders 36-calorie row 12 bar muscle-ups 90 double-unders 27-calorie row 9 bar muscle-ups

Complete as many rounds as possible in 15 minutes of: 15 chest-to-bar pull-ups 30 seconds ring L-sit

5 rounds for time of: 50-ft overhead walking lunge (45/35 lb) 21 burpees

Clean and Jerk 5-5-5-5-5-5-5 Moderate to heavy weight (70-85% 1RM) Build across sets or maintain consistent load