In a team of 3: Every minute on the minute, alternating: Athlete A: 5 back squats (185/125 lb) 5 pull-ups Burpee for max reps Athlete B: 5 back squats (185/125 lb) 5 pull-ups Burpee for max reps Athlete C: 5 back squats (185/125 lb) 5 pull-ups Burpee for max reps Continue until 300 burpees are completed After each work minute: 10 sit-ups during rest

With a partner: For time: 144 box step-ups (24/20 in) (With weight vest) 7 rounds of: 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press (165/115 lb) 23 pull-ups 2 rope climbs (Each partner, with weight vest) Wear a Weight Vest (20/15 lb) for buy-in and cash-out.

With a partner: Complete as many rounds as possible in 40 minutes of: 50 burpees 400-m run 50 kettlebell swings (24/16 kg) 400-m run 50 pull-ups 400-m run 50 push-ups 400-m run

With a partner: For time: 250-m row, partner Plank Hold (Non-rowing partner holds plank (forearm or hand)) Continue until 5000 rows are completed Switch every 250 meters.

With a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-m sprint Partners alternate full rounds. Then 5 minutes to find 1-rep-max partner deadlift.

With a partner: For time: 1609-m run 90 box jump-overs (24/20 in) 80 kettlebell swings (24/16 kg) 70 burpees 60 wall ball shots (9/6 kg) 50 overhead lunges (15/10 kg) 40 toes-to-bars 30 kettlebell snatches (24/16 kg) 20 pull-ups 1609-m run 20 pull-ups 30 kettlebell snatches (24/16 kg) 40 toes-to-bars 50 overhead lunges (15/10 kg) 60 wall ball shots (9/6 kg) 70 burpees 80 kettlebell swings (24/16 kg) 90 box jump-overs (24/20 in) 1609-m run Wear a Weight Vest (10/6 kg).

With a partner: For time: 10-8-6-4-2 reps for time of: Back Squats (increasing weight each set, rest max 3 minutes between sets) 10 rounds of: 10 burpee to touches (3 inches above standing reach) 1 15-ft seated legless rope climb Alternate rounds with partner. Solo: rest 1 minute after each round.

In a team of 3: For time: 1065-ft versa climb 10 rounds of: 13 deadlifts (225/165 lb) 13 pull-ups 13-calorie row 13 back squats (225/165 lb) 13 burpees 1065-ft versa climb

In a team of 4: 5 rounds for time of: 400-m run (all athletes run together) 30 dumbbell deadlifts (50/35 lb) (2 dumbbells, each athlete) 30 sit-ups (each athlete)

With a partner: Complete as many rounds as possible in 25 minutes of: 50 clusters (135/95 lb) 1000-m run 50 deadlifts (275/185 lb) 1000-m run 50 bar-facing burpees 1000-m run

With a partner: For time: 5000-m row (While one partner rows, the other holds a plank) 50 front squats (95/65 lb) (While one partner lifts, the other holds a plank) 60 box jumps (24/20 in) (While one partner jumps, the other holds a plank)

With a partner: 2-4-6-8-10 reps, adding 2 each round of: Wall Ball Shot (20/14 lb) (Partner 1) Burpee (Synchronized) Wall Ball Shot (20/14 lb) (Partner 2) Burpee (Synchronized)

With a partner: For time: 500-m row 400-m row 300-m row 200-m row 100-m row Starting at 1 minutes, every 1 minute: 5 burpees While one partner rows, the other holds 2 kettlebells (2x24/16 kg) in the front-rack position. 5-burpee penalty for each kettlebell drop.

In a team of 3: For time: 2000-m row 14 dumbbell thrusters (50/35 lb) 34 kettlebell swings (70/53 lb) (American) 484 double-unders 108 burpees 2000-m row 18 deadlifts (225/155 lb)

With a partner: For time: 4 rounds of: 8 man makers (50/35 lb) (2 dumbbells; partner holds plank) 20 deadlifts (275/205 lb) (Partner holds wall sit) 24 dumbbell thrusters (50/30 lb) (Single-arm; partner holds scissor kicks) 500 double-unders (Split as needed; partner rows) One partner works while the other holds the prescribed isometric position Man Maker = push-up + renegade row (each arm) + squat clean + thruster Dumbbell thrusters are single-arm, alternate as needed

With a partner: Power Clean 1-1-1-1-1-1-1 5 rounds of: 5 power cleans (225/155 lb) 10 bar-facing burpees Part 1: Build to heavy single Part 2: Alternate rounds with partner

With a partner: 5 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 chest-to-bar pull-ups

With a partner: 44 rounds for time of: 4 wall ball shots (20/14 lb) 4 pull-ups 4 burpees 4 dumbbell snatches (50/35 lb)

With a partner: For time: 200-m run (Partner carry) 50 box jumps (24/20 in) (Partner 1) 50 kettlebell swings (55/35 lb) (Partner 1) 50 sit-ups (Partner 1) 50 deadlifts (155/115 lb) (Partner 1) 50 burpees (Partner 1) 50 pull-ups (Partner 2) 50 overhead lunges (45/25 lb) (Partner 2, plate) 50 hand-release push-ups (Partner 2) 50 wall ball shots (20/14 lb) (Partner 2) 50 double-unders (Partner 2) 200-m run (Partner carry)

With a partner: For time: 66 deadlifts (225/155 lb) 66 box jumps (24/20 in) 66 kettlebell swings (53/35 lb) 66 pull-ups

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.

With a partner: For time: 10 rounds of: 10-calorie air bike Rest 12 minutes 5 rounds of: 30 wall ball shots (20/14 lb) (to 10/9 ft) Each partner completes full rounds

With a partner: For time: 1944-m row 60 pull-ups 300-m run 6 50-m sled drags 300-m run 60 burpees 300-m run 6 rope climbs 300-m run 60 kettlebell swings (53/35 lb) 300-m run

With a partner: For time: 1000-calorie row (1,000-m row buy-in) 800-m run (Run together) 50 pull-ups 100 push-ups 150 air squats 800-m run (Run together) 30 pull-ups 60 push-ups 90 air squats 800-m run (Run together) 20 pull-ups 40 push-ups 60 air squats 800-m run (Run together) 1000-calorie row (1,000-m row buy-out) With a weight vest (20/14 lb), except on the row.