With a partner: 9 rounds for time of: 9 bar muscle-ups 11 clean and jerks (155/105 lb) 50-yd buddy carry One person works at a time

With a partner: For time: 150/120-calorie row (120 cal for women) 120 wall ball shots (20/14 lb) 90 dumbbell snatches (50/35 lb) 60 ring muscle-ups

With a partner: For time: 2000-m row 100 bodyweight deadlifts 50 thrusters (95/65 lb) 1000-m row 100 hand-release push-ups 50 pull-ups 500-m row 100 sit-ups 100 wall ball shots (20/14 lb)

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: For time: 4000-m row 3000-m bike 2000-m ski erg 1000-m run Every 5 minutes: 10 bar-facing burpees, 10 push presses (95/65 lb), 3 rope climbs

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

In a team of 3: 4 rounds of: 200-m run (Station 1) 50 double-unders (Station 1) Squat Clean for max reps (135/95 lb) (Station 2) Handstand Push-Up for max reps (Station 3) After Station 1 completes the double-unders, each partner rotates to the next station. Score is total squat clean + HSPU reps.

With a partner: 1 round for time of: 30 pull-ups 50 wall ball shots (20/14 lb) 50 sit-ups 100 kettlebell swings (53/35 lb) Every 2 minutes: 10 burpees

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

With a partner: For time: 100 thrusters (65/45 lb) 100 pull-ups 100 thrusters (65/45 lb) 100 pull-ups

With a partner: For time: 400-m run 2 rounds of: 44 dumbbell front squats (50/35 lb) 44 dumbbell floor presses (50/35 lb) 44 dumbbell hang clean and jerks (50/35 lb) 1979-m row 2 rounds of: 44 dumbbell deadlifts (50/35 lb) 44 dumbbell bent-over rows (50/35 lb) 44 dumbbell lunges (50/35 lb) 400-m run Use two DBs.

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: For time: 60 thrusters (135/85 lb) Rest 1 minute 30 snatches (185/125 lb) Rest 1 minute 60 front squats (185/125 lb) Rest 1 minute 30 clean and jerks (225/145 lb) Rest 1 minute 60 deadlifts (275/195 lb) Partners alternate every 30 seconds. 1 minute rest after each movement is required for both partners.

With a partner: For time: 1000-m row 5 rounds of: 5 clean and jerks (135/95 lb) 15 box jumps (24/20 in) 25 wall ball shots (20/14 lb) Part A: Switch rower every 500 m. Non-rowing partner jumps rope; each break = 15 sec mandatory rest for both.

With a partner: For time: 2001-m row 4 rounds of: 9 rope climbs 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press (135/95 lb) 2977-m row

In a team of 3: For time: Kettlebell Swing for max reps (53/35 lb) Box Jump for max reps (24/20 in) Air Squat for max reps Push-Up for max reps Burpee for max reps Pull-Up for max reps Sit-Up for max reps max-calorie Row Double-Under for max reps Wall Ball Shot for max reps (20/14 lb) Ball Slam for max reps (30/20 lb) Dumbbell Push Press for max reps (45/35 lb) Complete 1,776 total reps across all movements in any order.

With a partner: For time: 1943-m row (Cash-in) 100 wall ball shots (20/14 lb) 90 deadlifts (135/95 lb) 80 hand-release push-ups 70 box jumps (24/20 in) 60 toes-to-bars 50 burpees 40 power cleans (135/95 lb) 30 push presses (135/95 lb) 20 walking lunges (20/14 lb) (Holding wall ball) 10 thrusters (135/95 lb) 1967-m row (Cash-out)

With a partner: For time: 31 shuttle runs (7 meters down, 7 meters back) 10 rounds of: 7 deadlifts + 7 hang power cleans + 1 overhead walking lunge (155/105 lb) One partner must hold the barbell in the front rack while the other partner performs an entire round of the complex. Upon finishing the round, switch stations.

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

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: 400-m run 100 pull-ups 100 push-ups 100 sit-ups 100 air squats 400-m run

With a partner: 3-6-9-12-15-18-21-24-27-30 reps for time of: Ski Erg (calories) Bike (calories) Both athletes complete each round on each machine before switching.

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)