Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 air squats 5 pull-ups 10 thrusters (95/65 lb)

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

For time: 10-mile run 150 burpee pull-ups Partition the run and burpee pull-ups as needed.

With a partner: Complete as many rounds as possible in 31 minutes of: Complete as many rounds as possible of: 8 thrusters (155/105 lb) 6 rope climbs (15 ft) 11 box jumps (30/24 in) 400-m sandbag run (45/25 lb)

For time: 400-m run 12 burpee bar muscle-ups 15 squat snatches (155/105 lb) 800-m run 12 burpee bar muscle-ups 20 clean and jerks (155/105 lb) 800-m run 12 burpee bar muscle-ups 18 thrusters (155/105 lb) 400-m run

Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle run (5 yards, 10 yards, 15 yards) 6 burpee box jump-overs (20 in) (Jump over the box without touching it)

5 rounds for time of: 400-m run (Carry sandbag throughout) 25 air squats (With sandbag (25/15 kg))

For time: 1000-m run 5 rounds of: 15 push-ups 20 medicine-ball cleans (20/14 lb) 21 burpees 1000-m run

For time: 800-m run 50 back squats (135/95 lb) 50 bench presses (135/95 lb) 800-m run 35 back squats (135/95 lb) 35 bench presses (135/95 lb) 800-m run 20 back squats (135/95 lb) 20 bench presses (135/95 lb) 800-m run 1 muscle-up

For time: 800-m run 60 burpee box jump-overs (20 in) 50 pull-ups 40 front squat from floors (95/65 lb) 600-m run 30 burpee box jump-overs (20 in) 25 chest-to-bar pull-ups 20 front squat from floors (185/125 lb) 400-m run 15 burpee box jump-overs (20 in) 12 bar muscle-ups 10 squat cleans (225/155 lb)

9 rounds for time of: 7 squat cleans (185/125 lb) 8 burpee box jumps (36/30 in)

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

3 rounds for time of: 9 muscle-ups 15 burpee pull-ups 21 pull-ups 800-m run Optional: 20-lb vest

For time: 800-m run 10 deadlifts (225/155 lb) 600-m run 20 back squats (225/155 lb) 400-m run 30 front squats (135/95 lb) 200-m run 40 cleans (135/95 lb)

5 rounds for time of: 10 back squats (225/155 lb) 10 deadlifts (275/185 lb) 400-m sprint Rest 2 minutes

2 rounds for time of: 200 double-unders 50 overhead squats (135/95 lb) 50 pull-ups 1-mile run

6 rounds for time of: 400-m run 30 burpees Wear a weight vest (20/14 lb).

Complete as many rounds as possible in 25 minutes of: 3 ring muscle-ups 8 thrusters (115/75 lb) 17-calorie row

For time: In 6 minutes: Dead Hang Each time you break, complete: 800-m run, 30 push-ups Each time you drop from the bar, complete the penalty. Clock continues during penalties.

For time: 300-m run 5 rounds of: 5 pull-ups 10 push-ups 15 air squats 300-m run 4 rounds of: 5 pull-ups 10 push-ups 15 air squats 300-m run 3 rounds of: 5 pull-ups 10 push-ups 15 air squats 300-m run 2 rounds of: 5 pull-ups 10 push-ups 15 air squats 300-m run 1 round of: 5 pull-ups 10 push-ups 15 air squats 300-m run

Complete as many rounds as possible in 20 minutes of: 8 strict pull-ups 8 box jumps (36/30 in) 12 kettlebell swings (70/53 lb)

5 rounds for time of: 1000-m row 200-m dumbbell farmers carry (45/30 lb) 50-m dumbbell waiters walk (right arm) (45/30 lb) 50-m dumbbell waiters walk (left arm) (45/30 lb)

5 rounds for time of: 800-m run 5 rope climbs (to 15 feet) 50 push-ups

40-30-20-10 reps for time of: Kettlebell Swings (32/24 kg) Goblet Squats (32/24 kg) Toes-to-Bars