When the clock starts, perform...

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

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

For time:
400 Meter Run
25 Jumping Squats
400 Meter Run
50 Goblet Squats (50/35 lbs) or any weighted object
400 Meter Run
100 Air Squats
400 Meter Run

No Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row
6 Inchworms
9 Russian Baby Makers
12 Alternating Cossack Squats @ 2111 Tempo
15 Alternating Hand Plank Shoulder Taps Per Side
30 seconds of Side Plank Per Side
45 seconds of Alternating Deep Lunge Mountain Climbers
60 seconds of Wall Sit
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. This should be performed at 75-80%

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

Complete as many rounds and reps as possible in 8 minutes of:
24 Double Unders OR Running Man Line Jumps
12 Burpees Facing the Backpack
6 Sandbag Cleans OR Backpack Cleans

When the running clock reaches 30:00, perform the following:

Complete as many rounds and reps as possible in 8 minutes of:
6 Supinated-Grip Strict Pull-Ups OR Bent-Over Backpack Rows
9 Strict Handstand Push-ups
12 Backpack Sumo Deadlift High Pulls

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

Three sets of:
10-15 Banded Face Pulls @ 21X1
Rest 30 Seconds
15-20 Dumbbell Side Bends per Side
Rest 30 Seconds
45-60 Seconds of Weighted Plank Hold
Rest as needed

Limited Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row
6 Inchworms
9 Russian Baby Makers
12 Alternating Cossack Squats @ 2111 Tempo
15 Alternating Hand Plank Shoulder Taps Per Side
30 seconds of Side Plank Per Side
45 seconds of Alternating Deep Lunge Mountain Climbers
60 seconds of Wall Sit
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. This should be performed at 75-80%" "When the running clock reaches 18:00, perform the following:

Complete as many rounds and reps as possible in 8 minutes of:
24 Double Unders
12 Burpees Facing the Sandbag OR Dumbbells (Whichever object you are using)
6 Sandbag Cleans OR Dumbbell Power Cleans

When the running clock reaches 30:00, perform the following:

Complete as many rounds and reps as possible in 8 minutes of:
6 Supinated-Grip Strict Pull-Ups OR Supinated-Grip Bent-Over Rows
9 Strict Handstand Push-ups
12 Russian Kettlebell Swings

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

Three sets of:
10-15 Banded Face Pulls @ 21X1
Rest 30 Seconds
15-20 Dumbbell Side Bends per Side
Rest 30 Seconds
45-60 Seconds of Weighted Plank Hold
Rest as needed

***

Running Option

Every 8 minutes, for 32 minutes for distances of:
5 Minutes of Running @ 1-Mile PR Pace
(walk or jog during the 3-minute rest period)

Rowing Option

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

No Equipment

Every minute, on the minute, for 30 minutes, complete:
Station 1 = 5 Max Height Jumps + 10 Back Pack Ground to Overhead
Station 2 = 10 Mountain Climbers + Max Reps Push Ups until the clock reaches 45 seconds
Station 3 = 12 Hugging Back Pack Step Ups + Max Reps Step Ups until the clock reaches 45 seconds

Limited Equipment

Every minute, on the minute, for 30 minutes, complete:
Station 1 = 14-18 Alternating Dumbbell Snatch
Station 2 = 10 Mountain Climbers + Max Reps Push Ups until the clock reaches 45 seconds
Station 3 = 12 Single Dumbbell Step Ups + Max Reps Step Ups until the clock reaches 45 seconds

No Equipment

When the clock starts, perform...

Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Sampson Pulses per Leg

Immediately followed by...

Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Pigeon Pulses per Leg

Immediately followed by...
Two sets of:
30 Seconds of Air Squats
30 Seconds of Bent Over Bat Wing Hold
30 Seconds of Single Leg Deadlifts per Leg
60 Seconds of Prone Plank Hold When the running clock reaches 20:00, perform the following:

Four rounds for time of:
400 meter Run OR 50 Mountain Climbers

followed by...

Two rounds of:
4 Back Pack Devils Press 
8 Strict Pull Ups OR Backpack Bent Over Rows
12 Backpack Thrusters

TIME CAP = 22 Minutes


*One round consists of the bike or row PLUS two rounds of the 4/8/12. Therefore, you will complete 4 bike/row/run, and 12 rounds of the 4/8/12. When the running clock reaches 45:00, perform the following:

Complete as many rounds and reps possible in 5 minutes of:
10 Alternating Biceps Curls
10 Dumbbell Overhead Triceps Extensions
20 Weighted Lateral Flys

Limited Equipment

When the clock starts, perform...

Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Sampson Pulses per Leg

Immediately followed by...

Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Pigeon Pulses per Leg

Immediately followed by...

Two sets of:
30 Seconds of Air Squats
30 Seconds of Bent Over Bat Wing Hold
30 Seconds of Single Leg Deadlifts per Leg
60 Seconds of Prone Plank Hold

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

Four rounds for time of:
40/30 Calorie Bike or Row OR 400 meter Run

followed by...

Two rounds of:
4 Devils Press 
8 Strict Pull Ups OR Bent Over Rows
12 Dumbbell Thrusters

TIME CAP = 22 Minutes

*One round consists of the bike or row PLUS two rounds of the 4/8/12. Therefore, you will complete 4 bike/row/run, and 12 rounds of the 4/8/12.

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

Complete as many rounds and reps possible in 5 minutes of:
10 Alternating Biceps Curls
10 Dumbbell Overhead Triceps Extensions
20 Weighted Lateral Flys

***

Interval Option

Five sets for times of:

20/15 Machine Calories or 200 Meter Run
15 Burpees over an object (box, bar or dumbbell)
Rest 90 seconds

When the clock starts perform...

As many rounds and reps possible in 12 minutes of:
400 Meter Run
50 Double Unders
30 Alternating V-Ups

Breathe exclusively through your nose throughout this entire first 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 12:00, perform the following...

Complete as many rounds and reps possible in 12 minutes of:
400 Meter Run
50 Double Unders
20 Dumbbell Box Step Ups or 30 Air Squats

When the running clock reaches 24:00, perform the following...

Complete for time: 
400 Meter Run
50 Double Unders
30 Alternating V-Ups
400 Meter Run
50 Double Unders
20 Dumbbell Push Press or Back Pack Strict Press

TIME CAP: 10 Minutes

No Equipment

When the clock starts perform...

Two sets of:
60 Second Run/Bike/Row
30 Seconds of Single Leg Ground to Sky Reaches per Leg
60 Seconds of Downward Dog Stretch
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Shoulder Plank Taps
30 Seconds of Alternating Reverse Lunges
30 Seconds of Air Squats
Rest 30 seconds

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

Complete as many rounds and reps possible in 90 seconds of:
150 Foot Shuttle Run
20 Single Arm Overhead Dumbbell or Kettlebell Alternating Reverse Lunges
*Max Reps Hang Snatches OR Backpack Sumo Deadlift High Pulls in the remaining time

Rest 2:30 between sets and repeat for a total of SIX sets!

*Perform your hang snatches with a dumbbell, kettlebell, back pack, barbell or whatever you can use safely and have access to.

When the running clock reaches 42:00, perform the following:

Every minute, on the minute, for 8 minutes of:
Station 1: 10-15 Weighted OR Banded Hip Bridges
Station 2: 20-30 Banded Pull Aparts

Limited Equipment

When the clock starts perform...

Two sets of:
60 Second Run/Bike/Row
30 Seconds of Single Leg Ground to Sky Reaches per Leg
60 Seconds of Downward Dog Stretch
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Shoulder Plank Taps
30 Seconds of Alternating Reverse Lunges
30 Seconds of Air Squats
Rest 30 seconds

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

Complete as many rounds and reps possible in 90 seconds of:
150 Foot Shuttle Run
20 Single Arm Overhead Dumbbell or Kettlebell Alternating Reverse Lunges
*Max Reps Hang Snatches in the remaining time

Rest 2:30 between sets and repeat for a total of SIX sets!

*Perform your hang snatches with a dumbbell, kettlebell, back pack, barbell or whatever you can use safely and have access to.

When the running clock reaches 42:00, perform the following:

Every minute, on the minute, for 8 minutes of:
Station 1: 10-15 Weighted OR Banded Hip Bridges
Station 2: 20-30 Banded Pull Aparts

***

Running Option
Ten sets for times of:
Run 400 Meters
Rest 90 seconds

Rowing Option
Every 5 minutes, for 35 minutes for times of:
Row 750 Meters

No Equipment

When the clock starts, perform...

Every minute, on the minute, for 15 minutes:
Minute 1: 6 Lateral Lunges + 6 Lunges
Minute 2: 45 Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms

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:

800 Meter Jog

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

Complete for time:
60 Backpack Sumo Deadlifts
40 Back Pack Bear Hug Squats
20 Squat Cleans with Backpack

*Every 3 minutes, including 0:00 perform 200 Meter Run

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

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

Limited Equipment

When the clock starts, perform...

Every minute, on the minute, for 15 minutes:
Minute 1: 6 Lateral Lunges + 6 Lunges
Minute 2: 45 Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms

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:

800 Meter Jog

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

Complete for time:
40 Dumbbell Deadlifts (50/35lbs)
30 Dumbbell Front Squats (50/35lbs)
20 Hang Dumbbell Squat Cleans

*Every 3 minutes, including 0:00 perform 200 Meter Run

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

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

No Equipment

When the clock starts, perform...

200 Meter Jog
60 Seconds of Front Leaning Rest
30 Seconds of Wall Sit

Rest 60 seconds

200 Meter Jog 
30 Seconds of Plank With Alternating Lateral Taps
60 Seconds of Russian Baby Makers

Rest 60 seconds

200 Meter Jog
30 Seconds of Lateral Line Hops
60 Seconds of Air Squats @ 32X1

Rest 60 seconds

200 Meter Jog
30 Seconds of Down Ups
30 Seconds of Hip Bridges + 30 Second Hold

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

Every minute, on the minute, for 10 minutes, complete:
Station 1: 25 Lateral Line Hops + Max Reps Backpack Shoulder to Overhead in the Remaining Time
Station 2: Rest

At the 25:00 mark, perform the following...

Every minute, on the minute, for 10 minutes, complete
Station 1: 25 Lateral Line Hops + Max Reps Lateral Burpee Over Backpack in the Remaining Time
Station 2: Rest

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

Two rounds for time of:
30 Lateral Line Hops
Number of Reps Achieved During Your Highest Set of Backpack Shoulder to Overhead
Number of Reps Achieved During Your Highest Set of Lateral Burpee Over Backpack

Limited Equipment

When the clock starts, perform...

200 Meter Jog
60 Seconds of Front Leaning Rest
30 Seconds of Wall Sit

Rest 60 seconds

200 Meter Jog 
30 Seconds of Plank With Alternating Lateral Taps
60 Seconds of Russian Baby Makers

Rest 60 seconds

200 Meter Jog
30 Seconds of Lateral Line Hops
60 Seconds of Air Squats @ 32X1

Rest 60 seconds

200 Meter Jog
30 Seconds of Down Ups
30 Seconds of Hip Bridges + 30 Second Hold

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

Every minute, on the minute, for 10 minutes, complete:
Station 1: 25 Double Unders + Max Reps Dumbbell or Kettlebell Shoulder to Overhead in the Remaining Time
Station 2: Rest

At the 25:00 mark, perform the following...

Every minute, on the minute, for 10 minutes:
Station 1: 25 Double Unders + Max Reps Lateral Burpee Over The Dumbbells in the Remaining Time
Station 2: Rest

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

Two rounds for time of:
30 Double Unders
Number of Reps Achieved During Your Highest Set of Dumbbell or Kettlebell Shoulder to Overhead
Number of Reps Achieved During Your Highest Set of Lateral Burpee Over Dumbbells

***

Running Option
Every 10 minutes, for 30 minutes for distance:
6 Minutes of Running @ 1-Mile PR Pace
(walk during the 4-minute rest period)

Rowing Option
Four sets for times of:
Row 1500 Meters
Rest 4 minutes

No Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Hollow Hold
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Alternating Lying Leg Lifts
60 seconds of Downward Dog Stretch
Rest 30 seconds

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

Against a 20-minute running clock, perform...

Five rounds of:
10 Toes to Bar or V-Ups
150-Foot Shuttle Run (25-Foot Increments) OR 25 Mountain Climbers
10 Backpack Thrusters
150-Foot Shuttle Run (25-Foot Increments) OR 25 Mountain Climbers

followed by....

In the remaining time, complete as many feet of handstand walk as you can OR accumulate as much time in a handstand hold as you can.

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

Three sets of:
10-15 Biceps Curls
10-15 Lateral Flys
10-15 Bent-Over Reverse Flys
Rest as needed

Limited Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Hollow Hold
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Alternating Lying Leg Lifts
60 seconds of Downward Dog Stretch
Rest 30 seconds

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

Against a 20-minute running clock, perform...

Five rounds of:
10 Toes to Bar or V-Ups
150-Foot Shuttle Run (25-Foot Increments)
10 Dumbbell Thrusters
150-Foot Shuttle Run (25-Foot Increments)

followed by....

In the remaining time, complete as many feet of handstand walk as you can OR accumulate as much time in a handstand hold as you can.

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

Three sets of:
10-15 Biceps Curls
10-15 Lateral Flys
10-15 Bent-Over Reverse Flys
Rest as needed

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