Accumulating for time: Round 1: movement 1 Round 2: movements 1-2 ... Round 12: movements 1-12 1 wall walk 2 candlesticks 3 burpees 4 push-ups 5 walking lunges 6 air squats 7 sit-ups 8 jumping squats 9 jumping lunges 10 broad jumps 11 handstand push-ups 12 pistols, alternating

Complete as many rounds as possible in 60 minutes of: 17 power cleans (135/95 lb) 75 air squats 200-m barbell carry (unload first) 200-m plate carry (one plate forward) 200-m plate carry (second plate forward and reload)

21-15-9 reps for time of: Dumbbell Snatches, alternating arms (50/35 lb) Burpee Over Dumbbells

For time: 1000-m row 5 rounds of: 25 pull-ups 7 push jerks (135/85 lb)

For time: 3 squat snatches (185/135 lb) 30 GHD sit-ups 2 squat snatches (205/145 lb) 20 GHD sit-ups 1 squat snatch (225/155 lb) 10 GHD sit-ups

5 rounds of: 20 handstand push-ups 30 deadlifts (135/95 lb) 40 sit-ups 50 double-unders Rest 3 minutes Rest precisely 3 minutes between rounds.

For time: 75 toes-to-bars 5-mile bike 75 chest-to-bar pull-ups 5-mile bike

2 rounds of: 15 toes-to-bars 15 overhead squats (115/75 lb) max-calorie Row Then: 2 rounds of: 15-calorie row 15 overhead squats (115/75 lb) Bar Muscle-Up for max reps Complete as many reps as possible following the interval pattern.

Complete as many rounds as possible in 20 minutes of: 15 box jump-overs (30/24 in) 10 dumbbell snatches (50/35 lb) (alternating arms) 5 strict handstand push-ups

1 front squat 1 hang power clean Score: Total weight lifted (sum of both lifts)

1 back squat 1 shoulder press 1 deadlift Three attempts per lift, rest 3-5 minutes between attempts Score is sum of best successful lifts

Every minute on the minute: 1 burpee Ascending ladder: add 1 burpee per minute until failure

With a continuously running clock: 1 pull-up in the 1st minute 2 pull-ups in the 2nd minute 3 pull-ups in the 3rd minute Continue as long as possible

For time: 60 snatches

For time: 50 box jumps (24/20 in) 50 jumping pull-ups 50 kettlebell swings (35/26 lb) 50 walking lunges 50 knees-to-elbows 50 push presses (45/35 lb) 50 back extensions 50 wall ball shots (20/14 lb) 50 burpees 50 double-unders

For time: 21097-m row

5 rounds for time of: 5 power cleans (135/95 lb) 10 front squats (135/95 lb) 5 jerks (135/95 lb) 20 pull-ups Rest 90 seconds

Complete as many rounds as possible in 20 minutes of: 5 weighted pull-ups (35/25 lb) 10 push-ups (feet on 30/24-in box) 15 air squats (45/25 lb) (holding plate)

5 rounds for time of: 12 deadlifts (205/145 lb) 9 hang power cleans (205/145 lb) 6 push jerks (205/145 lb)

3 rounds of: 8-m shuttle run for max reps, 1 minute Dumbbell Snatch for max reps (50/35 lb), 1 minute max-calorie Bike, 1 minute Dumbbell Box Step-Up for max reps (50/35 lb) (24/20 in), 1 minute Strict Burpee for max reps, 1 minute Rest 1 minute Score is total reps + calories + shuttle runs completed

21-15-9 reps for time of: Thrusters (95/65 lb) Lateral Burpee Over Bars Sit-Ups Then: 1 power clean + 1 hang squat clean

10 rounds for time of: 3 snatches (135/95 lb) 3 burpee over bars

5 rounds of: Hang Power Snatch for max reps (¾ bodyweight) Handstand Push-Up for max reps Rest as needed between rounds

10-9-8-7-6-5-4-3-2-1 reps for time of: Muscle-Ups Clean and Jerks (bodyweight) Men: Clean and jerk bodyweight (use your actual BW) Women: Clean and jerk bodyweight (use your actual BW)