10 rounds, each for time, of: 5 thrusters 10 pull-ups 100-meter sprint Rest 1 minute between rounds.

For time: Run 2,000 meters 22 wall-ball shots 22 muscle-ups 22 wall-ball shots 22 power cleans 22 wall-ball shots Run 2,000 meters

8 rounds for time of: Run 400 meters 15 burpee box jump-overs 10-calorie bike 6 alternating dumbbell snatches

Complete as many rounds as possible in 45 minutes of: Run 800 meters 80 squats 8 muscle-ups

9 rounds for time, with a partner, of: 9 bar muscle-ups 11 clean and jerks 50-yard buddy carry Share the work with your partner however you choose. One person works at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

6 rounds for time of: 30 squats 19 power cleans 7 strict pull-ups 400-meter run

On a 23:00 clock, for total reps: Minutes 0:00-2:00 Max deadlifts (155/225 lb) Minutes 2:00-21:00 As many rounds and reps as possible in 19 minutes of: 4 strict pull-ups 11 box jumps 13 hand-release push-ups 23-calorie bike Minutes 21:00-23:00 Max deadlifts

4 rounds for time of: Run 800 meters 40 pull-ups 70 push-ups

Complete as many rounds and reps as possible in 28 minutes of: 9 overhead squats 12 bench presses

Complete as many rounds and reps as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings 20 box jumps

Complete as many rounds and reps as possible in 20 minutes of: 20 overhead squats 20 back squats 400-meter run

For time: 1 squat clean 10 parallette handstand push-ups 2 squat cleans 9 parallette handstand push-ups 3 squat cleans 8 parallette handstand push-ups 4 squat cleans 7 parallette handstand push-ups 5 squat cleans 6 parallette handstand push-ups 6 squat cleans 5 parallette handstand push-ups 7 squat cleans 4 parallette handstand push-ups 8 squat cleans 3 parallette handstand push-ups 9 squat cleans 2 parallette handstand push-ups 10 squat cleans 1 parallette handstand push-up

Complete as many rounds and reps as possible in 20 minutes of: 9 deadlifts 8 muscle-ups 9 squat cleans

For time: 1,500-meter row Then, 2 rounds of: 53 push-ups 11 pull-ups 5 shoulder presses 100-meter farmers carry 50-meter sled push 300-meter sprint Then, 1,500-meter row

For time: 30 GHD sit-ups 15 squat cleans 24 GHD sit-ups 12 squat cleans 18 GHD sit-ups 9 squat cleans 12 GHD sit-ups 6 squat cleans 6 GHD sit-ups 3 squat cleans

For time: 21 overhead squats 42 pull-ups 15 overhead squats 30 pull-ups 9 overhead squats 18 pull-ups

3 rounds for time of: 21 dumbbell snatches, right arm 21 L pull-ups 21 dumbbell snatches, left arm 21 L pull-ups

For time with a partner: 400-meter run 2 rounds of: 44 dumbbell front squats 44 dumbbell floor presses 44 dumbbell hang clean and jerks Then, 1,979-meter row 2 rounds of: 44 dumbbell deadlifts 44 dumbbell bent-over rows 44 dumbbell lunges Then, 400-meter run Run together and split all other work as needed. Use two dumbbells.

For time: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run

30-20-10 reps for time of: Back squats Bench presses Strict pull-ups

27 rounds for time of: 5 hang power cleans 5 burpees 15 double-unders

5 rounds for time of: Row 440 meter 10 box jumps 10 deadlifts 10 wall-ball shots

With a partner, complete as many rounds and reps as possible in 26 minutes of: 6 deadlifts, each 9 synchronized bar-facing burpees 9 bar muscle-ups, each 55-foot partner barbell carry

3 rounds for time of: 32 deadlifts 32 hanging hip touches, alternating arms 800m running farmers carry