Wearing a weight vest, 3 rounds for time of: 1K run 100 squats ♀ 14-lb vest ♂ 20-lb vest

For time: Run 400 meters Run 400 meters Run 400 meters Run 400 meters Run 400 meters Run 400 meters Run 400 meters ♀ 105-lb barbell, 14-lb medicine ball to a 9-foot target, 35-lb kettlebell ♂ 155-lb barbell, 20-lb medicine ball to a 10-foot target, 53-lb kettlebell

For time: 20 deadlifts Run 400 meters Run 400 meters 20 overhead squats Run 400 meters 20 burpees Run 400 meters 20 chest-to-bar pull-ups Run 400 meters Run 400 meters 20 dumbbell squat cleans Run 400 meters ♀ 185-lb deadlifts, 53-lb kettlebell, 75-lb overhead squats, 20-inch box, 30-lb dumbbells ♂ 275-lb deadlifts, 70-lb kettlebell, 115-lb overhead squats, 24-inch box, 45-lb dumbbells

5 rounds of: 2 minutes of squats 2 minutes of push-ups 3 minutes to run 400 meters Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round. Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

3 rounds for time of: 21 pull-ups 15 handstand push-ups 9 thrusters ♀ 95 lb ♂ 135 lb

For time, with a partner: 2,000-meter row 100 bodyweight deadlifts 50 thrusters (65/95 lb) 1,000-meter row 100 hand-release push-ups 50 pull-ups 500-meter row 100 wall-ball shots (14/20 lb)

For time: 16 deadlifts Run 800 meters 16 deadlifts Run 800 meters 16 deadlifts ♀ 185-lb deadlift, 125-lb hang power clean, 95-lb push press ♂ 275-lb deadlift, 185-lb hang power clean, 135-lb push press

With a weight vest, 13 rounds for time of: 8 strict pull-ups 21 burpees ♀ 14-lb vest, 20-inch box ♂ 20-lb vest, 24-inch box

For time in teams of 3: 2,000-meter row 14 dumbbell thrusters 108 burpees 2,000-meter row 18 deadlifts ♀ 35-lb dumbbells, 53-lb kettlebell, 155-lb deadlifts ♂ 50-lb dumbbells, 70-lb kettlebell, 225-lb deadlifts

3 rounds of: 15 burpee pull-ups 21 pull-ups Run 800 meters If you’ve got a 20-lb vest or body armor, wear it.

For time: 30 ring handstand push-ups 40 ring push-ups

5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was “100 percent or it’s not worth the hassle.”

5 rounds for time of: ♀ 35-lb step-up, 20-inch box, 95-lb clean and snatch ♂ 45-lb step-up, 20-inch box, 135-lb clean and snatch

7 rounds for time of: ♀ 30-lb dumbbell ♂ 40-lb dumbbell

5 rounds for time of: Run 400 meters 15 deadlifts ♀ 175 lb ♂ 250 lb

For time: Run 1,000 meters 710-meter plate carry 5 rounds of: 13 burpee pull-ups 13 deadlifts 710-meter plate carry Run 1,000 meters ♀ 25-lb plate, 155-lb deadlifts ♂ 45-lb plate, 225-lb deadlifts

7 rounds for time of: 11 bodyweight back squats 1,000-meter row

10 rounds for time of: 200-meter farmers carry 10 weighted pull-ups ♀ 40-lb dumbbells for farmers carry and power snatches, 20-lb dumbbells for pull-ups ♂ 55-lb dumbbells for farmers carry and power snatches, 35-lb dumbbells for pull-ups

For time: Then, 3 rounds of: 21 deadlifts ♀ 20-in box, 65-lb barbell ♂ 24-inch box, 95-lb barbell

1-mile run Max reps deadlifts 1-mile run 1-mile run Max reps overhead squats Do not rest between rounds. ♀ 205-lb deadlift, 155-lb power clean, 95-lb overhead squat ♂ 315-lb deadlift, 225-lb power clean, 135-lb overhead squat