For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 20 wall-ball shots Time stops when the ball hits the target on the last wall-ball shot.

For time: 80 feet of overhead walking lunges 20 alternating dumbbell snatches 20 pull-ups 80 feet of overhead walking lunges 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80 feet of overhead walking lunges 20 alternating dumbbell snatches 20 muscle-ups Time stops when the athlete reaches lockout on the final muscle-up.

For time: 2 rounds of: 12 burpees over the barbell 12 cleans at the lightest weight 12 burpees over the bar 12 thrusters at the lightest weight 2 rounds of: 12 burpees over the barbell 12 cleans at the middle weight 12 burpees over the bar 12 thrusters at the middle weight 2 rounds of: 12 burpees over the barbell 12 cleans at the heaviest weight 12 burpees over the bar 12 thrusters at the heaviest weight Athletes must change their own weights. Time stops at the completion (lockout) of the final thruster.

Start standing tall with your back to the dumbbell. At “go,” turn around and perform 3 burpees over the dumbbell. Next, perform 3 dumbbell hang clean-to-overheads. Then, perform 30 feet of walking lunges (15 feet — 4.57 meters — out and 15 feet back). Next, return to the dumbbell and perform 6 burpees over the dumbbell. Then, perform 6 dumbbell hang clean-to-overheads. Then, perform another 30 feet of walking lunges. Repeat this sequence, adding 3 reps to the burpees and hang clean-to-overheads each round. The walking lunge distance remains 30 feet (15 feet out and 15 feet back). Your score will be the total number of repetitions performed within the 15-minute time cap.

For time: 21 pull-ups 42 double-unders 21 thrusters at weight 1 18 chest-to-bar pull-ups 36 double-unders 18 thrusters at weight 2 15 bar muscle-ups 30 double-unders 15 thrusters at weight 3 Time cap: Finish with the last thruster at weight 3.

For time: 5 wall walks 50 calories on the rower 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50 calories on the rower Time stops at the completion of 50 calories on the rower.

For time: 21 dumbbell snatches with one arm 21 lateral burpees over the dumbbell 21 dumbbell snatches with your other arm 21 lateral burpees over the dumbbell 15 dumbbell snatches with one arm 15 lateral burpees over the dumbbell 15 dumbbell snatches with your other arm 15 lateral burpees over the dumbbell 9 dumbbell snatches with one arm 9 lateral burpees over the dumbbell 9 dumbbell snatches with your other arm 9 lateral burpees over the dumbbell Time cap: 15 minutes

As many rounds as possible in 20 minutes of: 300 meters row 10 deadlifts 50 double-unders

For time: 10 thrusters 10 chest-to-bar pull-ups 10 thrusters 10 chest-to-bar pull-ups 10 thrusters 10 chest-to-bar pull-ups 10 thrusters 10 chest-to-bar pull-ups 10 thrusters 10 chest-to-bar pull-ups Rest 1 minute. 5 rounds of: 7 thrusters 7 bar muscle-ups Time stops at the completion of the last bar muscle-up.

Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans ♂ 20-lb ball to 10-ft target, 135-lb cleans

Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 6 snatches (weight 4) ♀ 65 lb, 95 lb, 125 lb, 155 lb ♂ 95 lb, 135 lb, 185 lb, 225 lb

Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs 35-lb dumbbell, 20-in box

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees 155-lb barbell Time cap: 10 minutes

For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) 65 lb, then 75 lb, then 85 lb Time cap: 12 minutes

For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min.

For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min.

For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 95 lb. for the front squats and thrusters Time cap: 15 min.

Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 min.

10 rounds for time of: 8 ground-to-overheads, 95 lb. 10 bar-facing burpees Time cap: 15 minutes

Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb. dumbbells

For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.

For time: 30 box jumps, 24 in. 15 clean and jerks, 95 lb. 30 box jumps, 24 in. 15 clean and jerks, 135 lb. 30 box jumps, 24 in. 10 clean and jerks, 185 lb. 30 single-leg squats 10 clean and jerks, 225 lb. 30 single-leg squats 5 clean and jerks, 275 lb. 30 single-leg squats 5 clean and jerks, 315 lb. Time cap: 20 minutes

For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min.

Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target