For time: 20 back squats 30 handstand push-ups ♀ 155 lb ♂ 225 lb

5 rounds for time of: Do 3 burpees after every 5 broad jumps. If you’ve got a 20-lb vest or body armor, wear it.

3 rounds for time of: 25 back squats ♀ 125 lb ♂ 185 lb

4 rounds for time of: 400-meter run 24 back squats ♀ 125-lb back squat, 95-lb jerk ♂ 185-lb back squat, 135-lb jerk

10 rounds for time of: 150-meter run 7 chest-to-bar pull-ups 7 front squats 7 handstand push-ups ♀ 95 lb ♂ 135 lb Canadian Forces Cpl. Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009, while on patrol in the Zhari District of Afghanistan when an improvised explosive device detonated near his vehicle.

2 rounds for time of: 50 overhead squats 50 pull-ups 1-mile run ♀ 95-lb barbell ♂ 135-lb barbell

For time: 25 chest-to-bar pull-ups 50 knees-to-elbows ♀ 20-inch box, 14-lb medicine ball to a 9-foot target ♂ 24-inch box, 20-lb medicine ball to a 10-foot target

For time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 meters

21-18-15-12-9-6-3 reps for time of: Squat cleans Deadlifts Begin each round with a 50-meter bear crawl. ♀ 95-lb squat clean, 125-lb deadlift, 20-inch box ♂ 135-lb squat clean, 185-lb deadlift, 24-inch box

For time with a partner: 31 shuttle runs (7 meters down, 7 meters back) 10 rounds for time of: 7 deadlifts 7-meter overhead walking lunge ♀ 105-lb barbell ♂ 155-lb barbell One partner must hold a barbell in the front rack while the other partner performs an entire round of the complex. Upon finishing the round, switch stations.

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

10 rounds for time of: 10 thrusters 10 ring push-ups ♀ 65 lb ♂ 95 lb

For time: 800-meter run 50 back squats 800-meter run 35 back squats 800-meter run 20 back squats 800-meter run ♀ 95 lb ♂ 135 lb

Hang from a pull-up bar for 6 minutes 800-meter run 30 push-ups Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

6 rounds for time of: 400-meter sandbag carry 12 sumo deadlift high pulls ♀ 35-lb sandbag, 75-lb push press, 20-inch box, 65-lb sumo deadlift high pull ♂ 50-lb sandbag, 115-lb push press, 24-inch box, 95-lb sumo deadlift high pull

2 rounds for time of: 34 push-ups 34 deadlifts 34 burpees 34 pull-ups ♀ 95-lb deadlift, 24-inch box, 65-lb clean and jerk, 14-lb medicine ball to a 9-foot target ♂ 135-lb deadlift, 24-inch box, 95-lb clean and jerk, 20-lb medicine ball to a 10-foot target

3 rounds for time of: Run 800 meters with an empty barbell 12 thrusters ♀ 15-foot rope climb, 95-lb thrusters ♂ 15-foot rope climb, 135-lb thrusters

​Burpees ​7 deadlifts ​7 push-ups ♀ 105-lb deadlift, 20-inch box, 30-lb dumbbell for Turkish get-up, 55-lb snatch ♂ 155-lb deadlift, 24-inch box, 40-lb dumbbell for Turkish get-up, 75-lb snatch

Complete as many rounds in 20 minutes as you can of: 30 pull-ups ♀ 75-lb barbell, 20-inch box ♂ 115-lb barbell, 24-inch box

5 rounds for time of: 12 deadlifts 20 pull-ups 20 knees-to-elbows ♀ 155-lb deadlifts, 95-lb clean and jerks ♂ 225-lb deadlifts, 135-lb clean and jerks