Complete as many rounds as possible in 10 minutes of: 8 toes-to-bars 8 dumbbell thrusters (35/20 lb) 12 dumbbell walking lunges (35/20 lb)

For time: 1 round of: 10 thrusters (95/65 lb) 1 burpee 1 round of: 9 thrusters (95/65 lb) 2 burpees 1 round of: 8 thrusters (95/65 lb) 3 burpees 1 round of: 7 thrusters (95/65 lb) 4 burpees 1 round of: 6 thrusters (95/65 lb) 5 burpees 1 round of: 5 thrusters (95/65 lb) 6 burpees 1 round of: 4 thrusters (95/65 lb) 7 burpees 1 round of: 3 thrusters (95/65 lb) 8 burpees 1 round of: 2 thrusters (95/65 lb) 9 burpees 1 round of: 1 thruster (95/65 lb) 10 burpees

3 rounds for time of: 30 wall ball shots (20/14 lb) (to 10/9 ft) 30 sumo deadlift high pulls (75/55 lb) 30 box jumps (24/20 in) 30 push presses (75/55 lb) 30 30-calorie rows 30 push-ups 10 back squats (bodyweight) (bodyweight)

10 rounds for time of: 3 devil presses, true (55/35 lb) 22 dumbbell lunges, true (55/35 lb) 19 air squats With 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

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

13 rounds for time of: 8 strict pull-ups 26 box step-ups (24/20 in) 21 burpees Men: 20-lb vest Women: 14-lb vest

Complete as many rounds as possible in 20 minutes of: 1 deadlift (405/275 lb) 10 toes-to-bars 15 bar-facing burpees

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

4 rounds for time of: 27 box jumps (24/20 in) 20 burpees 11 squat cleans (145/95 lb)

For time: 2000-m run 22 wall ball shots (30/20 lb) (to 10/9 ft) 22 muscle-ups 22 wall ball shots (30/20 lb) (to 10/9 ft) 22 power cleans (185/125 lb) 22 wall ball shots (30/20 lb) (to 10/9 ft) 2000-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

With a partner: Complete as many rounds as possible in 26 minutes of: 6 deadlifts, each (315/205 lb) 9 synchronized bar-facing burpees 9 bar muscle-ups, each 55-ft partner barbell carry (315/205 lb)

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

7 rounds for time of: 10 dumbbell hang split snatches (40/30 lb) (right arm) 1 rope climb (to 15 feet) 10 dumbbell hang split snatches (40/30 lb) (left arm) 1 rope climb (to 15 feet) Alternate feet on the split snatches.

For time: 2 minutes plank hold 13 burpees 18 kettlebell swings (50/35 lb) 31 push-ups 53 goblet squats (50/35 lb) 53 burpees 31 kettlebell swings (50/35 lb) 18 push-ups 13 goblet squats (50/35 lb) 2 minutes wall sit

30-25-20-15-10-5 reps for time of: GHD Sit-Ups Back Extensions Knees-to-Elbows Stiff-Legged Deadlifts (95/65 lb)

21-18-15-12-9-6-3 reps for time of: Back Squats (135/95 lb) Wall Ball Shots (20/14 lb) (10/9 ft)

5 rounds for time of: 20 thrusters (75/55 lb) 10 strict ring dips 20 push-ups 10 strict handstand push-ups 50-m bear crawl

In a team of 8: For time: 200-m run (All athletes run together) 10-9-8-7-6-5-4-3-2-1 reps for time of: Pull-Ups Push-Ups Air Squats Sit-Ups Burpees

For time: 1-mile run 21 clean and jerks (155/105 lb) 800-m run 21 clean and jerks (155/105 lb) 1-mile run

For time: 1996-m row 3 rounds of: 12 power cleans (155/105 lb) 11 back squats (155/105 lb) 3 rope climbs (15 ft) 27 burpees 2024-m row

6 rounds for time of: 50 air squats 25 ring dips

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