Complete as many rounds and reps as possible in 8 minutes of:
15/12 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Front Squats

Rest 2 minutes, and when the running clock reaches 10:00...

Complete as many rounds and reps as possible in 8 minutes of:
15/12 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil's Presses

Rest 2 minutes, and when the running clock reaches 20:00...

Complete as many rounds and reps as possible in 8 minutes of:
15/12 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses

A.

Every 2 minutes, for 20 minutes:
Hang Clean + Clean

B.

For time:
1000 Meter Row
50 Pull-Ups
25 Hang Squat Cleans (115/75 lbs)

Every 90 seconds, for 30 minutes:
Station 1 - 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 - 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 - 12 Burpee Box Jump-Overs (24"/20")
Station 4 - 200 Meter Run

A.

Every 3 minutes, for 15 minutes:

Shoulder Press x 3-5 reps @ 20X1

B.

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Handstand Push-Ups

9 Ring Dips

12 Toes to Bar

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.