Establish a 1-rep-max back squat.

Establish a 1-rep-max clean and jerk.

Establish a 1-rep-max deadlift.

Establish a 1-rep-max snatch.

5 rounds for max load. Each round is 7 unbroken sequences of: 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press. Increase the load each round; score is the heaviest completed round.

Establish a 1-rep-max back squat, shoulder press, and deadlift. Your score is the sum of all three lifts.

3 rounds for max reps of: 1 minute wall-ball shots, 1 minute sumo deadlift high pulls, 1 minute box jumps, 1 minute push presses, 1 minute rowing (calories), then 1 minute rest. Women use 14-lb ball to 9-ft target, 55-lb SDHP and press, 20-in box; men use 20-lb ball to 10-ft target, 75-lb SDHP and press, 20-in box.

For time: 50 box jumps (20-in box for women, 24-in box for men), 50 jumping pull-ups, 50 kettlebell swings (12-kg for women, 16-kg for men), 50 walking-lunge steps, 50 knees-to-elbows, 50 push presses (35-lb for women, 45-lb for men), 50 back extensions, 50 wall-ball shots (14-lb ball for women, 20-lb ball for men), 50 burpees, 50 double-unders.

3 rounds for time: 15 thrusters (♀ 65 / ♂ 95 lb), 12 burpees.

Max unbroken pull-ups in a single set.

Run 5 kilometers for time.

Sprint 400 meters for time.

Complete 32 intervals of 20 seconds work followed by 10 seconds rest. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 are sit-ups, and the last 8 are squats. No rest between exercises. Score is total reps from all intervals.

Max rounds in 3 minutes of 3 power cleans, 6 push-ups, and 9 squats at 95 lb for women and 135 lb for men. Rest 1 minute. Repeat for a total of 5 cycles.