A.

Every 2 minutes, for 20 minutes:

Hang Snatch + Snatch

B.

Every 10 minutes, for 30 minutes for times:

500 Meter Row

400 Meter Run

50 Wall Ball Shots (20/14 lbs)

A.

For time:
1000 Meter Row 

immediately followed by...

Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups

immediately followed by...

800 Meter Run

B.

Two sets of:
Bulgarian Split Squat x 20 reps

Banded Hip Bridges x 30 reps
Rest 60 seconds between legs, and 2-3 minutes between sets

Three rounds for time of:

800 Meter Run (1000 Meter Row,45/32 Calorie Bike, 700 Meter Ski)

Three rounds of:

3 Power Cleans (155/105 lbs)

6 Handstand Push-Ups (seated strict dB press)

9 Wall Ball Shots

A.

Every 2:30, for 15 minutes:
Back Squat
*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-6 = 4 reps @ 80-83%

B.

Three rounds for time of:
21 Thrusters (95/65 lbs)
21 Toes-to-Bar

Four sets for max calories/reps of:
90 seconds of Machine Calories
Rest 30 seconds
90 seconds of Devil's Presses (50/35 lbs)
Rest 30 seconds
90 seconds of Machine Calories
Rest 30 seconds
90 seconds of Strict Pull-Ups
Rest 30 seconds

A.

Take 20 minutes to build to today's 2-RM Bench Press

B.

Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs)
12 Dumbbell Push Press (50/35 lbs)
12 Ring/Bar Dips or Push-Ups

A.

Every 2 minutes, for 16 minutes of:
Slow Pull Snatch + Snatch
(for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch)

*Sets 1-2 - @ 70-75% of 1-RM Snatch
*Sets 3-4 - @ 75-80% of 1-RM Snatch
*Sets 5-6 - @ 80-85% of 1-RM Snatch
*Sets 7-8 - @ 85+% of 1-RM Snatch

B.

Every 6 minutes, for 18 minutes for times:
400 Meter Run
40 Double-Unders
10 Overhead Squats (155/105 lbs)

A.

Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

OR

Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Tempo Push-Ups
8 Strict Pull-Ups
16 Kettlebell Swings

B.

Three sets of:
Barbell Hip Thrusts x 8-10 @20X1
Russian Step-Ups x 10 reps each leg
Hollow Body Hold x 45-60 seconds

For Time:

Buy in:

400 m run (500/450 m row)

30/24 cal row (20/15 cal assault bike)

200 m weighted run

20 DB squats

Right into 5 rounds:

12 thrusters (75/55) (db option: 50/35)”-6 per side)

9 power snatch

7 burpees over the bar

Cash out:

400 m run (500/450 m row)

30/24 cal row (20/15 cal assault bike)

200 m weighted run

20 DB squats

A.

Every 2 minutes, for 16 minutes of:

Clean x 1.1
(rest 5-10 seconds between singles)

Build over the course of eight sets to today's heavy double.

B.

Complete rounds of 21, 15 and 9 reps for time of:
Power Cleans (135/95 lbs)
Chest-to-Bar Pull-Ups

For time:
50 Kettlebell Swings (24/16 kg)
40 Walking Lunges with Farmer's Carry (24/16 kg KB/DBs)
30 Burpees
20 Dumbbell or Kettlebell Thrusters (24/16 kg)
10 Bar Muscle-Ups
20 Dumbbell or Kettlebell Thrusters
30 Burpees
40 Walking Lunges with Farmer's Carry
50 Kettlebell Swings

A.

Every 2:30, for 12:30:
Back Squat
*Sets 1-3 = 3 reps @ 85-88%
*Sets 4-5 = 6 reps @ 75-78%

B.

Every 3 minutes, for 15 minutes of:
12 Burpee Box Jump-Overs (24"/20")
20 Wall Ball Shots (20/14 lbs)

A.

Every 2 minutes, for 10 minutes:
Bench Press x 2-4 reps @ 20X1

Followed by...

Every 3 minutes, for 6 minutes:
Bench Press x Max Reps @ 90% of today's heaviest set

B.

Two sets for max reps of:
90 seconds of Machine Calories
Rest 30 seconds
90 seconds of Ring or Stationary Dips
Rest 30 seconds
90 seconds of Machine Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds

A.
Three rounds for time of:
15 Deadlifts (225/155 lbs)
15 Toes to Bar

Rest 5 minutes, and then…

Three rounds for time of:
20 Alternating Dumbbell Snatches
20 Jumping Lunges

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

When the clock starts, complete:

Two Sets:
Bear Crawl x 20 steps forward + 20 steps backward
Ground to Sky Touches x 10
Rest as little as possible

Followed by…

Two Sets:
Handstand Hold x 30-60 seconds
Walking Lunges w/ Overhead Reach x 10 steps
Rest as little as possible

Followed by…

Two Sets:
Wall Climbs x 2-4
10-foot Shuttle Runs x 3-4
(run forwards & backwards for each one!)
Rest as little as possible

Then…

Complete as many rounds and reps possible in 6 minutes of:
10 Object Facing Squat Jump All The Way Overs (8-15 inches)
10 Alternating Single-Leg V-Ups
10 Sit Ups

Rest 60 seconds, and then…

Complete as many rounds and reps possible in 6 minutes of:
50 Double-Unders
20 Dumbbell Step-Ups
10 x (2 Shoulder Taps + Push Ups)
10 Plank to Push-Up Transitions

Rest 2 minutes, and REPEAT each 6-minute AMRAP more time through. (28 minutes total)

Two sets of:
60 Seconds of Assault Bike or Rowing
30 Seconds of Side Plank Each Side
60 Seconds of Sampson Pulses Each Leg
10 Bird Dogs Each Side
20 Tempo Alternating Cossack Squats
Rest 60 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. Perform this at 75-80% effort.

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

Every 5 minutes, for 15 minutes of:
100-Foot Suitcase Carry (50′ each side)
60 seconds of Dumbbell or Kettlebell Deadlifts
100-Foot Single-Arm Dumbbell or Kettlebell Front-Rack Carry (50′ each side)
60 seconds of Single-Arm Dumbbell or Kettlebell Overhead/Front Squats (30 seconds each arm)

When the running clock reaches 36:00, perform the following…

Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Alternating Dumbbell/Backpack Snatches
10 Handstand Push-Ups OR Hand Release Push-Ups

***
Engine Option
Against a 4-minute running clock:
20/15 Calorie Row or Ski-Erg
20/15 Calorie Assault Bike or Bike Erg
20/15 Calorie Assault Runner or Row
Max Reps of Burpee Over the Erg in remaining time
Rest 2 minutes, then repeat for a total of SIX sets.

Complete at 75-80% effort for 10 minutes:
30 Seconds of Shoulder Taps from Plank
30 Seconds of Mountain Climbers
30 seconds of Standing Ground to Sky Reaches
30 Seconds of Air Squats
30 Seconds of Single-Leg Balance (Left Leg)
30 Seconds of Single-Leg Balance (Right Leg)

Actively work to slow your respiratory rate during the Single-Leg Balance intervals. 

Complete as many rounds and reps as possible in 25 minutes of:
800 Meter Run
60 Double-Unders
20 Burpees

When the clock starts, perform…

Two sets of:
90 second Run/Bike/Row (any machine you have access to)
30 second Side Plank (each side)
30 seconds of Dumbbell or Kettlebell Kang Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 seconds of Alternating Cossack Squats

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 12:00, perform the following…

Every minute, on the minute, for 20 minutes of:
Minute 1: 12-15 Dumbbell or Kettlebell Thrusters
Minute 2: 5-8 Devil’s Presses
Minute 3: Max Calorie Row or Bike OR Max Burpees Over Any Object
Minute 4: Rest

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

Three sets of:
45 seconds of Pronated-Grip Bent-Over Row
Rest 15 seconds
45 seconds of Romanian Deadlifts
Rest 15 seconds
60 seconds of Flutter Kicks
Rest 60 seconds

***
Running Option
Three sets for times of:
Run 2400 Meters
Rest 5-8 minutes

Rowing Option
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)

Rest as needed, and then…

“2K Time Trial”
For time:
Row 2000 Meters

Rest 60-90 seconds, and then…

For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%

Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers – hold each position for one 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 20:00, perform the following…

Every 7 minutes, for 21 minutes for times of:
500 Meter Row or 40/30 Calorie Assault Bike
20 Dumbbell Hang Clusters

***

Engine Option
Against a 10-minute clock:
100/70 Machine Calories
Max Reps of Burpee Box Jump-Overs in remaining time

Rest until the running clock reaches 30:00, and then…

Against a 10-minute clock:
100/70 Machine Calories
Max Reps of Down-Ups in remaining time

Two sets of:
60 second Run/Bike/Row
30 seconds of Divebomber Push-Ups
60 seconds of Alternating Reverse Lunges
30 seconds of Right Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Left Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Air Squats
Rest 60 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. Perform this at 75-80% effort.

When the running clock reaches 14:00, perform the following…

Four sets, for max reps, of:
45 Seconds of Dumbbell Shoulder to Overhead
Rest 45 seconds
45 Seconds of Alternating Dumbbell or Kettlebell Hang Snatches
Rest 45 seconds
45 seconds Goblet Hold Alternating Lunges
Rest 90 seconds

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

Three sets of:
8-10 Tempo Half-Kneeling Single-Arm Arnold Press Each Arm @ 2011 OR 30-60 Second Nose to Wall Handstand Hold
8-10 Tempo Single-Arm Dumbbell or Kettlebell Row Each Arm @ 2111
10-15 Dumbbell Overhead Triceps Extension

***

Running Option
Five sets for times of:
Run 800 Meters @ 105+% of 1-Mile Pace
Rest 4-5 minutes

You’re running each set at a faster pace than your 1-mile PR pace, but you’ll have 4-5 minutes to recover between intervals, so be aggressive and see what pace you’re capable of holding.

Rowing Option
Every 4 minutes, for 32 minutes for distances of:
90 seconds of Rowing

Your goal should be to maintain consistent pacing across all sets.