Complete as many rounds and reps as possible in 30 minutes of:
20 Air Squats
15 Box Jumps
10 Alternating Dumbbell or Back Pack Single-Arm Rows Each Side
5 Plank Kick-Throughs With Hand Tap each side

No Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Front Leaning Rest
Rest 30 seconds

Followed by...

Two sets of:
45 seconds of Mountain Climbers
45 seconds of Lateral Line Hops
Rest 30 seconds

Followed by...

Two sets of:
30 seconds of Sampson Pulses each side
30 seconds of Robot Dog
Rest 30 seconds

Followed by...

Two sets of:
30-60 seconds of Handstand Hold
30 seconds of Running Man Line Jumps
Rest 30 seconds

When the running clock reaches 20:00, perform the following:

Complete as many reps possible in 2 minutes of:
30 seconds of Prone Walk Outs
200 Meter Run
Max Reps of Strict Handstand Push-ups in the remaining time

Rest 60 seconds and repeat for a total of FIVE sets.

When the running clock reaches 40:00, perform the following:

Three sets of:
20-30 Band Pull-Aparts OR 30 seconds of Bent-Over Bat Wing Hold
16-20 Alternating Cossack Squats @ 1111 Tempo
8-10 Single-Arm Backpack Rows per arm @ 2111 Tempo
Rest 60 seconds

Limited Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Front Leaning Rest
Rest 30 seconds

Followed by...

Two sets of:
45 seconds of Mountain Climbers
45 seconds of Lateral Line Hops
Rest 30 seconds

Followed by...

Two sets of:
30 seconds of Sampson Pulses each side
30 seconds of Robot Dog
Rest 30 seconds

Followed by...

Two sets of:
30-60 seconds of Handstand Hold
30 seconds of Running Man Line Jumps
Rest 30 seconds

When the running clock reaches 20:00, perform the following:

Complete as many reps as possible in 2 minutes of:
30 seconds of Push Press
200 Meter Run
Max Reps of Strict Handstand Push-ups in the remaining time

Rest 60 seconds and repeat for a total of FIVE sets.

When the running clock reaches 40:00, perform the following:

Three sets of:
20-30 Band Pull-Aparts
16-20 Alternating Cossack Squats @ 1111 Tempo
8-10 Single-Arm Dumbbell or Kettlebell Rows per arm @ 2111 Tempo
Rest 60 seconds

***

Running Option

Four sets for times of:

Run 1200 Meters

Rest 3 minutes

Rowing Option

Five sets for times of:

Row 1250 Meters

Rest 3 minutes

No Equipment

When the clock starts, perform...

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Deep Lunge Mountain Climbers
30 Second Plank Hold
6 Side Plank Reach Throughs each side
immediately followed by...

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 20:00, perform the following...

For time:
21 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps
15 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps
9 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps

When the running clock reaches 28:00, perform the following...

Complete rounds of 21, 15 and 9 reps for time of:
Burpees
Backpack Sumo Deadlifts

When the running clock reaches 38:00, perform the following...

Complete as many rounds and reps as possible for 10 minutes of:
10 Backpack Goblet Squats
50 Lateral Line Jumps
10 Burpees
10 Backpack Sumo Deadlifts

Limited Equipment

When the clock starts, perform...

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Deep Lunge Mountain Climbers
30 Second Plank Hold
6 Side Plank Reach Throughs each side

immediately followed by...

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 20:00, perform the following...

Complete rounds of 21, 15 and 9 reps for time of:
21 Dumbbell Front Squats
50 Double-Unders
15 Dumbbell Front Squats
50 Double-Unders 
9 Dumbbell Front Squats
50 Double-Unders 

When the running clock reaches 28:00, perform the following...

Complete rounds of 21, 15 and 9 reps for time of:
Lateral Burpees Over Dumbbells
Dumbbell Deadlifts

When the running clock reaches 38:00, perform the following...

Complete as many rounds and reps as possible for 10 minutes of:
10 Dumbbell Front Squats
50 Double-Unders 
10 Lateral Burpees Over Dumbbells
10 Dumbbell Deadlifts

No Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
12 Russian Baby Makers
12 Plank Kick Throughs with Hand Tap
12 Alternating Cossack Squats
12 Plank Lateral Taps each arm
20 Air Squats

When the running clock reaches 12:00, perform the following:

Every minute, on the minute, for 20 minutes:
Station 1 - 150-Foot Shuttle Run OR 30 Jumping Jacks
Station 2 - 16-20 Alternating Lunges
Station 3 - 30 seconds of Max Reps Backpack Clean and Jerks OR 30 seconds of Single Leg Deadlifts on Each Leg
Station 4 - Rest

When the running clock reaches 32:00, perform the following...

Two rounds for time of:
150-Foot Shuttle Run OR 30 Jumping Jacks
16 Alternating Lunges
15 Backpack Clean and Jerks OR 10 Single-Leg Deadlifts Per Leg

Time Cap = 10 Minutes

When the running clock reaches 45:00, perform the following:

Two sets of:
30 seconds of Hollow Hold
30 seconds of Alternating Single-Leg V-Ups
30 seconds of Superman Hold
Rest 30 seconds

Limited Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
12 Russian Baby Makers
12 Plank Kick Throughs with Hand Tap
12 Alternating Cossack Squats
12 Plank Lateral Taps each arm
20 Air Squats

When the running clock reaches 12:00, perform the following...

Every minute, on the minute, for 20 minutes:
Station 1 - 15-18/10-12 Calorie Bike or Row
Station 2 - 16-20 Dumbbell or Kettlebell Front-Racked Alternating Lunges
Station 3 - 30 seconds of Max Reps Dumbbell Clean and Jerks
Station 4 - Rest

When the running clock reaches 32:00, perform the following...

Two rounds for time of
15/12 Calorie Bike or Row
16 Dumbbell or Kettlebell Front-Racked Alternating Lunges
15 Dumbbell Clean and Jerks

Time Cap = 10 Minutes

When the running clock reaches 45:00, perform the following:

Two sets of:
30 seconds of Hollow Hold
30 seconds of Alternating Single-Leg V-Ups
30 seconds of Superman Hold
Rest 30 seconds

***

Running Option
Twenty sets for times of:
Run 200 Meters @ 100% of 1-Mile Pace
Rest 30 seconds

If you reach a point where you are unable to hold your pace, rest an additional 60 seconds and then resume your paces and the 30 second rest for as long as possible.

Rowing Option
Every 6 minutes, for 36 minutes for times of:
Row 750 Meters

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Divebomb Push-ups
30 seconds of Leg Swings each leg
60 seconds of Face Down Alternating Scorpion Kicks
60 seconds of Bird Dogs
30 seconds of Superman Hold
Rest 60 seconds

When the running clock reaches 15:00, perform the following:

Every minute, on the minute, for 10 minutes:
Station 1 - 20-30 Double-Unders + Max Reps of Squat Cleans (Backpack Squat Cleans) in the Remaining Time
Station 2 - Rest

When the running clock reaches 25:00, perform the following:

Every minute, on the minute, for 10 minutes:
Station 1 - 20-30 Double-Unders + Max Reps of Back Squats/Front Squats or Air Squats in the Remaining Time
Station 2 - Rest

No Equipment

Two sets of:
45 seconds of Mountain Climbers
45 seconds of Death March @ 1111 Tempo
Rest 30 seconds

Followed by...

Two sets of:
30 seconds of Ground to Sky Reaches
30 seconds of Burpee Jump Backs
30 seconds of Front Leaning Rest
Rest 30 seconds

Followed by...

Two sets of:
30 seconds of Right Arm Overhead Carry
30 seconds of Left Arm Overhead Carry
30 seconds of Lateral Line Hops
Rest 30 seconds

When the running clock reaches 15:00, perform the following:

Complete as many rounds and reps as possible in 7 minutes of:
7 Down Ups
60-Foot Lateral Shuffle*

When the running clock reaches 25:00, perform the following:

Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
60-Foot Lateral Shuffle*

When the running clock reaches 32:00, perform the following:

Complete as many rounds and reps as possible in 3 minutes of:
3 Burpee Tuck Jumps
60-Foot Lateral Shuffle*

*For the 60-Foot Lateral Shuffle, place two objects 10 feet apart. You will shuffle back and forth, touching the objects with your hand each time, for a total of 60 feet (3 each direction).

When the running clock reaches 40:00, perform the following:

Three sets of:
60 seconds of Weighted Plank From Elbows
40 Alternating Shoulder Taps
20 Bent Over Rows
10 Bodyweight Triceps Extensions @21X1 Tempo

Limited Equipment

Two sets of:
45 seconds of Mountain Climbers
45 seconds of Death March @ 1111 Tempo
Rest 30 seconds

Followed by...

Two sets of:
30 seconds of Ground to Sky Reaches
30 seconds of Burpee Jump Backs
30 seconds of Front Leaning Rest
Rest 30 seconds

Followed by...

Two sets of:
30 seconds of Right Arm Overhead Carry
30 seconds of Left Arm Overhead Carry
30 seconds of Lateral Line Hops
Rest 30 seconds

When the running clock reaches 15:00, perform the following:

Complete as many rounds and reps as possible in 7 minutes of:
7 Burpees
60-Foot Lateral Shuffle*

When the running clock reaches 25:00, perform the following:

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Burpee Deadlifts
60-Foot Lateral Shuffle*

When the running clock reaches 32:00, perform the following:

Complete as many rounds and reps as possible in 3 minutes of:
3 Devil's Press
60-Foot Lateral Shuffle*

*For the 60-Foot Lateral Shuffle, place two objects 10 feet apart. You will shuffle back and forth, touching the objects with your hand each time, for a total of 60 feet (3 each direction).

When the running clock reaches 40:00, perform the following:

Three sets of:
60 seconds of Weighted Plank From Elbows
40 Alternating Shoulder Taps
20 Bent-Over Rows
10 Bodyweight Triceps Extensions @ 21X1 Tempo

Five sets (30 minutes) of:
45 seconds of Double-Unders or Jumping Jacks
45 seconds of Goblet Squats
Rest 30 seconds
45 seconds of Push Ups
45 seconds of Hollow Holds
Rest 30 seconds
60 seconds of Front Leaning Rest
Rest 60 seconds

No Equipment

Two sets of:
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Right Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Left Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
60 seconds of Rotating Lunge + Squat
60 seconds of Rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 15:00, perform the following:

Every 7 minutes, for 21 minutes for times of:
200 Meter Run OR 50 Jumping Jacks
10 Backpack Ground to Overhead OR 10 Right-Leg Single-Leg Deadlifts
20 Alternating Step-Ups (Option to bearhug backpack for weight)
10 Backpack Ground to Overhead OR 10 Left-Leg Single-Leg Deadlifts
200 Meter Run OR 50 Mountain Climbers

When the running clock reaches 40:00, perform the following:

Every minute, on the minute, for 12 minutes:
Station 1 - 8-10 Right Leg Bulgarian Split Squats @ 21X1 
Station 2 - 8-10 Left Leg Bulgarian Split Squats @ 21X1 
Station 3 - 10-15 Strict Handstand Push-ups @ 1111

Limited Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Right Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Left Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
60 seconds of Rotating Lunge + Squat
60 seconds of Rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 15:00, perform the following:

Every 7 minutes, for 21 minutes for times of:
20/15 Calorie Row
10 Alternating Dumbbell Snatches
20 Alternating Dumbbell Step-Ups (hold the DB wherever you'd like)
10 Alternating Dumbbell Snatches
20/15 Calorie Row

When the running clock reaches 40:00, perform the following:

Every minute, on the minute, for 15 minutes:
Station 1 - 8-10 Right Leg Bulgarian Split Squats @ 21X1 
Station 2 - 8-10 Left Leg Bulgarian Split Squats @ 21X1
Station 3 - 10-15 Strict Handstand Push-ups @ 1111

Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds Single Leg Ground to Sky Reaches each leg
60 seconds Front Leaning Rest

Complete as many rounds and reps as possible in 4 minutes of:
10 Burpees
15 Backpack Presses or Dumbbell Push Press
20 Jumping Lunges or Dumbbell Lunges
200-Foot Shuttle Run

Rest 60 seconds and repeat for THREE (3) sets.

Start each set where you left off the previous set and record the total number of rounds and reps you achieved for the full AMRAP.

When the running clock reaches 40:00, perform the following:

Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds

Two sets of:

60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Divebomb Push-ups
30 seconds of Plank Kick-Throughs With Hand Tap (Left Foot to Right Hand and Right Foot to Left Hand)
60 seconds of Face Down Alternating Scorpion Kicks
60 seconds of Bear Crawl
30 seconds of Superman Hold
Rest 60 seconds

Complete as many rounds and reps as possible in 12 minutes of:
50 Air Squats
50 Double-Unders or Running Man Line Jumps
50 Walking Lunges
50 Strict Press (Backpack/Barbell/Dumbbell)

Rest 3 minutes, and when the running clock reaches 15:00...

Complete as many rounds and reps as possible in 6 minutes of:
25 Air Squats
25 Double-Unders or Running Man Line Jumps
25 Walking Lunges
25 Strict Press (Backpack/Barbell/Dumbbell)

When the running clock reaches 40:00, perform the following:

Three sets of:
Bent-Over Alternating Dumbbell Rows x 8-10 reps each side
Weighted Side Bends x 20 reps each side
Bodyweight Good Mornings x 30 reps

***

Running Option

Every 4 minutes, for 32 minutes for times:

Run 400 Meters

Rowing Option

Four sets for times of

Row 1900 Meters

Rest 4 Minutes

No Equipment

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders
10 Bent-Over Backpack Rows
20 Alternating Reverse Lunges with Goblet Hold

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders
20 Backpack Squat Cleans

Limited Equipment

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders
16 Kettlebell Sumo Deadlifts
12 Alternating Reverse Lunges with Goblet Hold

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders
8 Single-Arm Dumbbell Power Cleans (Right Arm)
8 Single-Arm Dumbbell Power Cleans (Left Arm)
12 Alternating Reverse Lunges with Goblet Hold

No Equipment

When the running clock begins, perform the following…

Two sets of:
60 seconds of Bike/Run/Row/Skip
30 second Hollow Hold
30 seconds of Alternating Shoulder Taps in Front Leaning Rest
30 seconds of Bird Dogs per side
30 seconds of Suitcase Deadlifts per side
5 Divebomber Push-Ups
Rest 30 seconds

When the running clock reaches 15:00, perform the following:

Against a 3-minute running clock…
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Backpack Bearhug Squats
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Backpack Shoulder to Overhead
Max reps of Burpee Broad Jumps in the remaining time.
Rest 2 minutes, and repeat for a total of FIVE sets.

*Set up cones or markers 25 feet apart and perform 6 lengths to accumulate your 150-foot shuttle run.

When the running clock reaches 45:00, perform the following…

Three sets of:
20-30 Band-Resisted Face Pulls OR 30 seconds of Bent-Over Bat Wing Hold
15-20 Bodyweight Triceps Extensions
20-30 second Isometric Biceps Contraction
(you can stand on a towel and contract as hard as possible pulling the towel up as hard as you can)

Limited Equipment

When the running clock begins, perform the following…

Two sets of:
60 seconds of Bike/Run/Row/Skip
30 second Hollow Hold
30 seconds of Alternating Shoulder Taps in Front Leaning Rest
30 seconds of Bird Dogs per side
30 seconds of Suitcase Deadlifts per side
5 Divebomber Push-Ups
Rest 30 seconds

When the running clock reaches 15:00, perform the following:

Against a 3-minute running clock…
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Dumbbell Front Squats
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Dumbbell Shoulder to Overhead
Max reps of Burpee Broad Jumps in the remaining time.
Rest 2 minutes, and repeat for a total of FIVE sets.

*Set up cones or markers 25 feet apart and perform 6 lengths to accumulate your 150-foot shuttle run.

When the running clock reaches 45:00, perform the following…

Three sets of:
20-30 Band-Resisted Face Pulls
20-30 Band-Resisted Triceps Extensions
20-30 Band-Resisted Biceps Curls

***

Aerobic Option

Three sets of:
7 Minutes of Machine Calories or Distance
Rest 4 Minutes

No Equipment

Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run
20 Box Step-Ups or Alternating Curtsy Squats
10 Single-Leg Hip Bridges (Left)
10 Single-Leg Hip Bridges (Right)
Rest 30 seconds

Limited Equipment

Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run
20 Box Step-Ups
30 Kettlebell Swings
Rest 30 seconds

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Box Bear Crawl*
30 seconds of Pigeon Pulses per Leg
60 seconds of Alternating Reverse Lunges
30 seconds of Side Plank Reach Throughs per side
30 seconds of Ground to Sky Reaches
Rest 30 seconds

*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.

When the running clock reaches 15:00, perform the following...

Every minute, on the minute, for 24 minutes:
Station 1 - 15/10 Machine Calories or 45 seconds of Mountain Climbers
Station 2 - 10-15 Bilateral Bent-Over Rows
Station 3 - 30 seconds of Strict Handstand Push-ups OR 30 seconds of Handstand Hold
Station 4 - Rest

When the running clock reaches 45:00, perform the following...

Three sets of:
10 Side Plank Reach-Throughs each side
20 Superman Punches
30 second Hollow Hold
Rest 30 seconds 

***

Rowing Option
Four sets for times of:
Row 1800 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week.

Running Option
Six sets for distances of:
4 Minutes of Running
Rest 2 minutes

No Equipment

When the clock starts, perform...

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
30 second Static Squat Hold
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 second Plank Hold

Immediately followed by...

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Air Squats
10 Tempo Mountain Climbers (pause 1-second in each position)
10 Alternating Object Taps in Front Leaning Rest

When the running clock reaches 15:00...

Complete as many rounds and reps as possible in 2 minutes of:
30 Facing Line Jumps
20 Backpack Sumo Deadlifts
20 Alternating V-Ups

Rest 30 seconds, and then...

Complete as many rounds and reps as possible in 2 minutes of:
30 Lateral Line Jumps
20 Russian Backpack Swings
20 Hollow Rocks

Rest 30 seconds, and then repeat for a total of TWO sets through both portions. 
This portion will take 10 minutes to complete.

Limited Equipment

When the clock starts, perform...

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
30 second Static Squat Hold
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 second Plank Hold

Immediately followed by...

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Air Squats
10 Tempo Mountain Climbers (pause 1-second in each position)
10 Alternating Object Taps in Front Leaning Rest

When the running clock reaches 15:00...

Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Dumbbell Deadlifts
20 Alternating V-Ups

Rest 30 seconds, and then...

Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Russian Dumbbell or Kettlebell Swings
20 Hollow Rocks

Rest 30 seconds, and then repeat for a total of TWO sets through both portions. 
This portion will take 10 minutes to complete. 

Ten rounds for time of:
200 Meter Run or 50 Double-Unders
10 Down Ups
10 Back Pack Cleans or Dumbbell Power Cleans

Three sets, for controlled reps, of:
60 second Single-Leg Ground to Sky Reaches (right leg)
60 second Single-Leg Ground to Sky Reaches (left leg)
Rest 60 seconds
60 seconds of Hip Bridges 
30 seconds of Hip Bridges with Hold at Extension
Rest as needed

No Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Running Man Line Jumps
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Lying Leg Lifts
30 seconds of Plank Hold From Elbows
Rest 30 seconds

When the running clock reaches 15:00, perform the following...

Every 8 minutes, for 24 minutes for times of:
400 Meter Run OR 90 seconds of Bear Crawl
30 Step-Ups OR Alternating Lunges (Option to Hold Weight Wherever)
25 V-Ups
20 Single-Arm Backpack Thrusters (10 per arm) OR 20 Squat Jumps

When the running clock reaches 45:00, perform the following...

Complete as many rounds and reps as possible in 10 minutes of:
10 Bilateral Rows (Use Water Jug or Bodyweight with a 1-second Hold at the Top)
10 Bodyweight Triceps Extensions
10 Backpack Biceps Curls

Limited Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Running Man Line Jumps
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Lying Leg Lifts
30 seconds of Plank Hold From Elbows
Rest 30 seconds

When the running clock reaches 15:00, perform the following...

Every 8 minutes, for 24 minutes for times of:
35/25 Calorie Bike/Row OR 400 Meter Run
30 Dumbbell Step-Ups OR Alternating Lunges (Single Dumbbell Held Wherever)
25 V-Ups
20 Single-Arm Dumbbell Thrusters (10 per arm)

When the running clock reaches 45:00, perform the following...

Complete as many rounds and reps as possible in 10 minutes of:
10 Supinated-Grip Bent-Over Rows
10 Dumbbell Overhead Triceps Extensions
10 Alternating Biceps Curls

No Equipment

Complete as many rounds and reps possible, performed at 75-80%, in 30 minutes of:
200 Meter Run OR 50 Mountain Climbers
60 seconds of Plank or Hollow Body Hold
200 Meter Run OR 50 Mountain Climbers
30 Superman Punches
200 Meter Run OR 50 Mountain Climbers
15 Side Plank Reach Throughs Per Side
200 Meter Run OR 50 Mountain Climbers
30 Single-Arm Back Pack Snatches (15 each side) or Alternating Single Arm Dumbbell Snatches

Attempt to maintain nasal breathing for the duration of the workout.

No Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds

When the running clock reaches 15:00, perform the following...

Complete as many rounds and reps in 90 seconds of:
2 Backpack Devil's Press
10 Air Squats
4 Backpack Devil's Press
15 Air Squats
6 Backpack Devil's Press
20 Air Squats
8 Backpack Devil's Press
25 Air Squats
Etc.. continuing the pattern.

Rest 60 seconds, and pick up where you left off for a total of SIX sets.

When the running clock reaches 35:00, perform the following...

Three sets of:
30 seconds of Cross Body Mountain Climbers
30 seconds of Plank Position Pike Jumps (From a plank jump your feet to a pike position)
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row Hold
Rest 60 seconds

Limited Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds

When the running clock reaches 15:00, perform the following...

Complete as many rounds and reps in 90 seconds of:
2 Alternating Single-Arm Devil's Press
10 Air Squats
4 Alternating Single-Arm Devil's Press
15 Air Squats
6 Alternating Single-Arm Devil's Press
20 Air Squats
8 Alternating Single-Arm Devil's Press
25 Air Squats
Etc.. continuing the pattern.

Rest 60 seconds, and pick up where you left off for a total of SIX sets. 

When the running clock reaches 35:00, perform the following...

Three sets of:
30 seconds of Cross Body Mountain Climbers
30 seconds of Plank Position Pike Jumps (From a plank jump your feet to a pike position)
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row Hold
Rest 60 seconds

***

Rowing Option
Four sets for times of:
Row 1650 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week.

Running Option
Five sets for distances of:
4 Minutes or Running
Rest 2 minutes

There is no prescribed percentages for this effort. Push your pace by feel and hang on for the full four minutes.

No Equipment

When the clock starts, perform...

Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers - hold each position for one full second

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 18:00, perform the following...

Complete as many rounds and reps possible in 8 minutes of:
10 Strict Pull-Ups OR Bent-Over Rows
5 Burpees
*200-Foot Shuttle Run

Rest 2 minutes, and then...

Complete as many rounds and reps possible in 8 minutes of:
10 Burpees
5 Strict Pull-Ups OR Bent-Over Rows
*200 foot Shuttle Run

*Set up cones or markers 25 feet apart and perform 8 lengths to accumulate your 200-foot shuttle run.

When the running clock reaches 40:00, perform the following...

Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes

Limited Equipment

When the clock starts, perform...

Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers - hold each position for one full second

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 18:00, perform the following...

Complete as many rounds and reps possible in 8 minutes of:
10 Strict Pull-Ups OR Bent-Over Rows
5 Burpees
*200-Foot Shuttle Run

Rest 2 minutes, and then...

Complete as many rounds and reps possible in 8 minutes of:
10 Burpees
5 Strict Pull-Ups OR Bent-Over Rows
*200 foot Shuttle Run

*Set up cones or markers 25 feet apart and perform 8 lengths to accumulate your 200-foot shuttle run.

When the running clock reaches 40:00, perform the following...

Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes