Complete as many rounds as possible in 30 minutes of: 10 push-ups 15 squats

4 rounds for time of: 200-meter run 11 thrusters 200-meter run 200-meter run ♀ 95-lb barbell ♂ 135-lb barbell

5 rounds for time of: 15 deadlifts 25 pull-ups ♀ 155-lb deadlifts, 20-inch box ♂ 225-lb deadlifts, 24-inch box

5 rounds for time of: 21 burpees

For time as a 3-person team: 10 rounds of: 13 deadlifts 13 pull-ups 13 back squats 13 burpees  ♀ 165-lb barbell ♂ 225-lb barbell

For time: 1,600-meter run 4 rounds of: 2 strict pull-ups 14 burpees 3 rounds of: 13 push-ups 1,600-meter run ♀ 14-lb weight vest for run, 95-lb barbell, 20-inch box ♂ 20-lb weight vest for run, 135-lb barbell, 24-inch box

7 rounds for time of: 18 dumbbell hang squat cleans 18 pull-ups 10 handstand push-ups ♀ 20-lb dumbbells, 95-lb barbell ♂ 35-lb dumbbells, 135-lb barbell

3 rounds for reps of: 1 minute of squat cleans 1 minute of 20-foot shuttle sprints (20 feet forward + 20 feet backward = 1 rep) 1 minute of deadlifts 1 minute of burpees Rest 1 minute between rounds. On the shuttle sprints, 20 feet forward and 20 feet backward is 1 rep. ♀ 105-lb squat cleans, 165-lb deadlifts, 105-lb jerks ♂ 155-lb squat cleans, 245-lb deadlifts, 155-lb jerk

For time: Run 800 meters 2 rounds of: 50 burpees 40 pull-ups 30 single-leg squats 10 handstand push-ups Run 800 meters ♀ 35-lb kettlebell ♂ 53-lb kettlebell

On a 35-minute clock with a partner, complete as many rounds and reps as possible in 30 minutes of: 15 pull-ups 15 push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

10 rounds for time of: 11 chest-to-bar pull-ups 22 front squats ♀ 55 lb ♂ 75 lb

For time: Run 1.5 miles Then, 8 rounds of: 19 pull-ups 19 push-ups 19 burpees 400-meter sandbag carry ♀ Heavy sandbag, 30-lb dumbbells ♂ Heavy sandbag, 45-lb dumbbells U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida.

7 rounds for time of: 11 bodyweight deadlifts 100-meter sprint

For time: Run 5 miles Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

9 rounds for time of: 7 squat cleans 8 burpee box jumps ♀ 125-lb cleans, 30-inch box ♂ 185-lb cleans, 36-inch box

Complete as many rounds as possible in 20 minutes of: 5 burpees 200-meter run ♀ 14-lb weight vest ♂ 20-lb weight vest

3 rounds for time of: Row 1,000 meters 50 burpees Run 800 meters

For time: Run 6K 60 burpee pull-ups If you’ve got body armor or a 30-lb vest, wear it.

30-25-20-15-10-5 reps of: Knees-to-elbows Stiff-legged deadlift ♀ 65 lb ♂ 95 lb

8 rounds for time of: 600-meter run 11 weighted pull-ups 11 kettlebell thrusters ♀ 35 lb ♂ 53 lb