Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches 15 reps

Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds

Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch 365-lb. deadlifts, 35 reps 15 box jumps, 24-inch

Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups

21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees

Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible

Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24" box

Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10' target) 90 Double-unders 30 Muscle-ups

Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12 reps 12 Toes-to-bar 135 pound Clean and jerk, 15 reps 15 Toes-to-bar 135 pound Clean and jerk, 18 reps 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

Complete as many reps as possible in 7 minutes of: Burpees This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible

Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar

Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10' target) 90 Double-unders 30 Muscle-ups

Complete as many reps as possible in 7 minutes following the rep scheme below: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups ... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75lbs / 35kg)

Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155lbs / 70kg) 12 Push-ups 15 Box jumps (24")

Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165lb / 75kg) Jerk (165lb / 75kg)

Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg) 10 Muscle-ups

Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145lbs / 65kg) 10 Toes to bar 15 Wall balls (20lbs to 10' target)

Complete as many reps as possible in 7 minutes following the rep scheme below: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups ... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.