When the clock starts, perform…

8 Minute Run @ 75-80% Effort When the running clock reaches 10:00, perform the following…

Complete as many rounds and reps as possible in 8 minutes of:
4 Burpees
8 Push Ups
12 Lunges

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

8 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh

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

Complete as many rounds and reps as possible in 16 minutes of:
20 Burpees
40 Push Ups
60 Lunges

No Equipment

Two sets of:
60 seconds of Assault Bike/Row/Run
10 Right Side Bird Dogs
60 seconds of Front Leaning Rest
10 Left Side Bird Dogs
60 seconds of Farmer’s Carry OR Overhead Carry
10 Russian Baby Makers

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

Every minute, on the minute, for 20 minutes:
Station 1 – 15-20 Backpack Sumo Deadlift High Pulls
Station 2 – 10 Backpack Thrusters
Station 3 – 60 seconds of Speed Skaters
Station 4 – Rest

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

Three rounds for time of:
15 Backpack Sumo Deadlift High Pulls
10 Backpack Thrusters
30 Speed Skaters (15 per side)
Time Cap = 9 Minutes

When the running clock reaches 50:00, perform the following:

Three sets of:
10-15 Biceps Curls
10-15 Overhead Triceps Extensions
45-60 Seconds of Hollow Rocks

Limited Equipment

Two sets of:

60 seconds of Assault Bike/Row/Run
10 Right Side Bird Dogs
60 seconds of Front Leaning Rest
10 Left Side Bird Dogs
60 seconds of Farmer’s Carry OR Overhead Carry
10 Russian Baby Makers

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

Every minute, on the minute, for 20 minutes of:
Station 1: 15-20 Kettlebell Swings
Station 2: 10 Alternating Arm Dumbbell Thrusters
Station 3: Max Calorie Row or Bike
Station 4: Rest

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

Three rounds for time of:
15 Kettlebell Swings
10 Alternating Arm Dumbbell Thrusters
15/12 Calorie Row or Bike

Time Cap = 9 Minutes

When the running clock reaches 50:00, perform the following:

Three sets of:
10-15 Biceps Curls
10-15 Overhead Triceps Extensions
45-60 Seconds of Hollow Rocks

***
Engine Option
Eight sets for times of:
25/18 Machine Calories or 200 Meter Sprint
25 Jumping Air Squats
Rest 2 minutes

Five sets for max reps of:
40 Seconds of Burpees or Semi Squatted Jumping Jacks
Rest 20 Seconds
40 Seconds of Goblet Squats or Air Squats
Rest 20 Seconds
40 Seconds of Sit Ups or Hollow Holds
Rest 20 Seconds
40 Seconds of Push Ups
Rest 20 Seconds
40 Seconds of Bodyweight Hip Bridges
Rest 80 Seconds

When the clock starts, perform…

Two sets of:

60 second Run/Bike/Row/Jumping Jacks

60 seconds of Alternating Bird Dogs

30 seconds of Alternating Lateral Lunges

60 seconds of Alternating Reverse Lunges

30 seconds of Single-Leg Deadlifts Per Leg

30-60 seconds of Wall Facing Handstand Hold

Rest 30 seconds

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

Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
20 Toes to Bar OR 30 Bicycles

10 Double Dumbbell Hang Cleans OR Backpack Press
10 Double Dumbbell Push Press OR Backpack Bent Over Rows

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

Every minute, on the minute, for 15 minutes of:
Station 1: 30 seconds of Banded Pull-Aparts
Station 2: 30 seconds of Lateral Dumbbell Flys
Station 3: 10 Banded or Weighted Cross Body Chops Per Side
Station 4: 60 seconds of Flutter Kicks OR Hollow Hold
Station 5: Rest

***

Running Option
Every 4 minutes, for 32 minutes for distance:
2 Minutes of Running @ 85-95% of 400m PR Pace

Rowing Option
Ten sets for max meters of:
60 seconds of Rowing
Rest 2 minutes

No Equipment

Every minute, on the minute, for 15 minutes:
Minute 1: 20 Air Squats
Minute 2: 45-Second Knee Plank Hold
Minute 3: 15 Ground to Overhead

*For the ground to overhead you can use a plate, dumbbells, loaded backpack or any other light object just to get blood flowing.

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 reps as possible in 2 minutes of:
15 Sit Ups
15 Air Squats
Max reps of Jumping Air Squats in remaining time.Rest for 60 seconds and repeat for a total of FOUR sets.

When the running clock reaches 33:00, perform the following…

Complete as many reps as possible in 2 minutes of:
20 Step-Ups
Max reps of Alternating Contralateral V-Ups in remaining time.
Rest for 60 seconds and repeat for a total of FOUR sets.

Limited Equipment

Every minute, on the minute, for 15 minutes:

Minute 1: 20 Air Squats
Minute 2: 45-Second Knee Plank Hold
Minute 3: 15 Ground to Overhead*

*For the ground to overhead you can use a plate, dumbbells, loaded backpack or any other light object just to get blood flowing.

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…

Against a 2-minute running clock:

25/18 Calorie Assault Bike or Row
Max reps of Jumping Air Squats in remaining time

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

When the running clock reaches 33:00, perform the following…

Against a 2-minute running clock:

20 Step Ups (35/25 lbs)
Max Calories of Assault Bike or Row in remaining time

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

No Equipment

Two sets of:
60 seconds of Inchworms
60 seconds of Bodyweight Squat Jumps
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second wall sit hold
30 seconds of Shoulder Taps

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 minute, on the minute, for 15 minutes of:
Minute 1: 10-15 Dynamic Push-Ups
Minute 2: 30 seconds of Max Reps Down Ups (Burpee with No Push-Up)
Minute 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)

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

For max reps:
30 seconds of Push-Ups
30 second Superman Hold
30 second Hollow Hold
Rest 60 seconds and complete for a total of FOUR sets

Limited Equipment

Two sets of:
2 minute run/bike/row (any machine you have access to)
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second Wall Sit Hold
30 seconds of Shoulder Taps from Push-Up Position

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 minute, on the minute, for 15 minutes of:
Station 1: 15-20 Dumbbell or Kettlebell Push Presses
Station 2: 5-8 Double Dumbbell Snatches or 12-15 Kettlebell Swings
Station 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)

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

For max reps:
30 seconds of Push-Ups
30 second Superman Hold
30 second Hollow Hold
Rest 60 seconds and complete for a total of FOUR sets

***

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

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

No Equipment

When the clock starts, perform…

10 Minute Run @ 75-80% Effort

When the running clock reaches 10:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
50 Jumping Jacks
16 Back Pack Lunges
16 Object Push Presses (backpack, water jug, etc…)

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

10 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh

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

Complete as many rounds and reps possible in 10 minutes of:
20 Air Squats
200-Foot Back Pack Suitcase Carry (100 feet each arm)
20 Air Squats
100-Foot Overhead Backpack Carry

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

10 Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current effort and not maximal effort when fresh

Limited Equipment

When the clock starts, perform…

10 Minute Run @ 75-80% Effort

When the running clock reaches 10:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
50 Double Unders
12 Dumbbell Lunges
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Press

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

10 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh

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

Complete as many rounds and reps possible in 10 minutes of:
10 Dumbbell Front Squats
100 Foot Farmers Carry
10 Dumbbell Front Squats
100-Foot Single-Arm Overhead Carry (50 feet each arm)

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

10 Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current effort and not maximal effort when fresh

No Equipment

When the clock starts, perform...

Two sets of:
200 Meter Jog
100-Foot Single-Arm Overhead Carry Per Arm
10 Right Arm Suitcase Deadlifts
100-Foot Right Arm Suitcase Carry
10 Left Arm Suitcase Deadlifts
100-Foot Left Arm Suitcase Carry
30 Seconds of Side Planks Per Side
60 Seconds of Alternating Scorpion Kicks

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

Three sets of:
*Max Reps of Burpees while holding your breath
Rest 90 seconds between sets

*Each set will begin with 5 power breaths. On the fifth power breath, hold the inhale, perform as many burpees as you can until you need to exhale. When you must exhale, that set ends. Rest a 90 seconds before beginning the power breaths again.Please note the reps achieved in the comments.

When the running clock reaches 21:00, perform the following...

Every 7 minutes, for 21 minutes for times of:
150 Meter Run OR 30 Mountain Climbers
10 Backpack Deadlifts
16-20 Backpack Bearhug Box Step Overs
10 Backpack Deadlifts
150 Meter Run OR 30 Mountain Climbers

When the running clock reaches 44:00, perform the following:

Two sets of:
10-15 Bodyweight Triceps Extensions
15-20 Alternating Weighted Front Raises
10-15 Biceps Curls
20-30 Race Car Drivers
Rest as needed 

Limited Equipment

When the clock starts, perform...

Two sets of:
200 Meter Jog
100-Foot Single-Arm Overhead Carry Per Arm
10 Right Arm Suitcase Deadlifts
100-Foot Right Arm Suitcase Carry
10 Left Arm Suitcase Deadlifts
100-Foot Left Arm Suitcase Carry
30 Seconds of Side Planks Per Side
60 Seconds of Alternating Scorpion Kicks

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

Three sets of:
*Max Reps of Burpees while holding your breath
Rest 90 seconds

*Each set will begin with 5 power breaths. On the fifth power breath, hold the inhale, perform as many burpees as you can until you need to exhale. When you must exhale, that set ends. Rest a 90 seconds before beginning the power breaths again. Please note the reps achieved in the comments.

When the running clock reaches 21:00, perform the following...

Every 7 minutes, for 21 minutes for times of:
15/12 Calorie Bike or Row
10 Dumbbell Deadlifts
16-20 Dumbbell Box Step Overs
10 Dumbbell Deadlifts
15/12 Calorie Bike or Row

When the running clock reaches 44:00, perform the following:

Two sets of:
10-15 Bodyweight Triceps Extensions
15-20 Alternating Weighted Front Raises
10-15 Biceps Curls
20-30 Race Car Drivers
Rest as needed 

***

Engine Option
Every 3 minutes, for 30 minutes
30 seconds of Machine Calories or Down-Ups
(these should be maximal efforts every set)
30 seconds of Air Squats

If you have a weighted vest wear it!

Don’t be scared to push the pace on these and trust that you can maintain an aggressive pace and be able to recover in 2 minutes.

Every minute, on the minute, for 6 minutes of:
Station 1: Max Distances of 25-Foot Shuttle Runs
Station 2: Rest

Followed by.....

Every minute, on the minute, for 6 minutes of:
Station 1: Max Reps of Double-Unders
Station 2: Rest

Followed by.....

Every minute, on the minute, for 6 minutes of:
Station 1: Max rounds and reps of 5 Air Squats + 5 Burpee Jump Backs
Station 2: Rest

Followed by.....

Every minute, on the minute, for 12 minutes of:
Station 1: Shuttle Runs (25 foot cones)
Station 2: Max Reps Double Unders
Station 3: Max Reps of 5 Air Squats + 5 Burpee Jump Backs
Station 4: Rest

No Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row
60 second Front Leaning Rest
45 seconds of Sampson Pulses per Leg
45 seconds of Pigeon Pulses per Leg
30 seconds of Right Side Suitcase Hold
30 seconds of Left Side Suitcase Hold
30 seconds of Bodyweight Hip Bridges
30 seconds of Power Breathing
Rest 30 seconds

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:

Every minute, on the minute, for 20 minutes:
Station 1 - 10-15 Toes to Bar OR Alternating V-Ups
Station 2 - 10-15 Russian Backpack Swings OR Backpack Ground to Overhead
Station 3 - Max Calories Bike/Row OR 200 Meter Run
Station 4 - Rest

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

Three sets of:
10-15 Weighted Hip Bridges
5-10 Right Arm Forward Push-ups
5-10 Left Arm Forward Push-ups
Rest as needed

Limited Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row
60 second Front Leaning Rest
45 seconds of Sampson Pulses per Leg
45 seconds of Pigeon Pulses per Leg
30 seconds of Right Side Suitcase Hold
30 seconds of Left Side Suitcase Hold
30 seconds of Bodyweight Hip Bridges
30 seconds of Power Breathing
Rest 30 seconds

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:

Every minute, on the minute, for 20 minutes:
Station 1 - 10-15 Toes to Bar OR Alternating V-Ups
Station 2 - 10-15 Double Dumbbell or Kettlebell Snatches
Station 3 - Max Calories Bike/Row
Station 4 - Rest

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

Three sets of:
10-15 Weighted Hip Bridges
10-15 Single-Arm Dumbbell or Kettlebell Bench Press per arm
Rest as needed

***

Running Option
Every 4 minutes, for 32 minutes for times:
Run 500 Meters @ 85-90% of your 400m PR pace

Rowing Option
Every 6 minutes, for 36 minutes for distances:
3 Minutes of Rowing

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