For time: 10 bench presses (3/4 bodyweight) (75% bodyweight) 10 ring dips 20 bench presses (1/2 bodyweight) (50% bodyweight) 20 push-ups (Diamond push-ups) 30 bench presses (0.35x bodyweight) (35% bodyweight) 30 push-ups

15-12-9-6-3 reps for time of: Hang Cleans (135/95 lb) Wall Ball Shots (20/14 lb)

5 rounds for time of: 400-m run 1 deadlift (345/225 lb) 3 squat cleans (185/125 lb) 5 push jerks (185/125 lb) 3 ring muscle-ups 1 rope climb (to 15 feet)

3 rounds for time of: 21 right-arm dumbbell snatches (40/25 lb) 21 l pull-ups 21 left-arm dumbbell snatches (40/25 lb) 21 l pull-ups

Complete as many rounds as possible in 10 minutes of: 5 thrusters (135/95 lb) 7 kettlebell swings (70/53 lb) 10 toes-to-bars

With a partner: Complete as many rounds as possible in 20 minutes of: 150-m buddy carry (Each partner carries the other 150 m as buy-in) Complete as many rounds as possible of: 15 kettlebell swings (53/35 lb) 10 burpees 5 ground-to-overheads (95/65 lb) Continue until 150 wall ball shots are completed While one partner completes a 15/10/5 round, the other accumulates max Wall Ball Shots (20/14 lb to 10/9-ft target). Partners rotate each round. Once team reaches 150 total wall balls, both continue AMRAP of 15/10/5 rounds with one working at a time.

21-15-9 reps for time of: Thrusters (135/95 lb) Burpees Pull-Ups

40-30-20-10 reps for time of: Double-Unders Box Step-Ups (24/20 in) Push Presses (75/45 lb)

4 rounds for time of: 8 deadlifts (250/175 lb) 16 burpees 3 rope climbs (to 15 feet) 600-m run

For time: 50 walking lunges 25 chest-to-bar pull-ups 50 box jumps (24/20 in) 25 triple-unders 50 back extensions 25 ring dips 50 knees-to-elbows 25 wall-ball shot two-for-ones (20/14 lb) (to 10/9 ft) 50 sit-ups 5 rope climbs (to 15 feet)

Complete as many rounds as possible in 25 minutes of: 7 muscle-ups 11 thrusters (155/105 lb) 14 toes-to-bars

5 rounds for time of: 19 chest-to-bar pull-ups 12 box jumps (30/24 in) 8 squat cleans (165/99 lb)

For time: 250-m run 5 rounds of: 10 lunges 10 air squats 10 sit-ups 8 burpees 250-m run

For time: 50-calorie row 10-9-8-7-6-5-4-3-2-1 reps for time of: Squat Cleans (100/75 lb) Handstand Push-Ups 50-calorie row

5 rounds for time of: 30 kettlebell swings (70/53 lb) 30 burpees 30 GHD sit-ups

21-15-9 reps for time of: Bench Presses (65% of 1RM) (65% of 1RM) Ring Dips Hand-Release Push-Ups Load bench press to 65% of athlete's 1-rep max.

For time: 25 thrusters (115/75 lb) 50 box jumps (24/20 in) 75 deadlifts (115/75 lb) 1.5-mile run 75 deadlifts (115/75 lb) 50 box jumps (24/20 in) 25 thrusters (115/75 lb) Wear 20/14-lb weight vest throughout

For time: 400-m run 20 wall ball shots (20/14 lb) 14 kettlebell swings (53/35 lb) 38 push-ups 400-m run 20 wall ball shots (20/14 lb) 14 kettlebell swings (53/35 lb) 38 air squats 400-m run 20 wall ball shots (20/14 lb) 14 kettlebell swings (53/35 lb) 38 pull-ups 400-m run 20 wall ball shots (20/14 lb) 14 kettlebell swings (53/35 lb) 38 lunges 400-m run 20 wall ball shots (20/14 lb) 14 kettlebell swings (53/35 lb) 38 burpees

Complete as many rounds as possible in 35 minutes of: 24 jumping lunges 24 hollow rocks 24 air squats 24 sit-ups 24 burpees

Complete as many rounds as possible in 20 minutes of: 7 squat cleans (40/30 kg) 7 push presses (40/30 kg) 7 back squats (40/30 kg) 200-m run

From 0:00-5:00: 3 deadlifts Rest 2 minutes Standing Power Throw for max distance (10 lb) Rest 3 minutes From 10:00-12:00: Hand-Release Push-Up for max reps Rest 3 minutes 250-m sprint-drag-carry (90-lb sled drag and 2x40-lb KB carry) Rest 4 minutes Plank Hold for max reps Rest 2 minutes 2-mile run

Complete as many rounds as possible in 21 minutes of: 400-m run 21 push-ups 21 box jumps (24/20 in) 15 burpees 9 pull-ups

For time: 1500-m row 2 rounds of: 53 push-ups 11 pull-ups 5 shoulder presses (135/95 lb) 100-m farmers carry (70/35 lb) 50-m sled push (90/45 lb) 300-m sprint 1500-m row

5 rounds for time of: 100-ft bear crawl 100-ft standing broad jump Each time you break, complete: 3 burpees Do 3 burpees after every 5 broad jumps Wear 20-lb vest