A.

Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

B.

For time:
100 Double-Unders
21 Deadlifts (205/145 lbs)
100 Double-Unders
15 Deadlifts
100 Double-Unders
9 Deadlifts

A.

Every 90 seconds, for 6 minutes:
Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then...

Every 90 seconds, for 9 minutes:
Hang Clean + Clean @ 75-85% of 1-RM Clean

B.

Every 4 minutes, for 16 minutes for times of:
20/15 Calories of Assault Bike
5 Cleans @ approximately 70-75% of your 1-RM

5 min work/4 min rest

3 rounds

5 min AMRAP

21/18 cals row  OR 18/15 assault bike

15 squat cleans (115/85)

9 burpees over the bar

4 min rest

5 min AMRAP

21/18 cals row  OR 18/15 assault bike

15 power cleans

9 burpees over the bar

4 min rest

5 min AMRAP

21/18 cals row  OR 18/15 assault bike

15 hang power cleans

9 burpees over the bar

Cashout: 10-9-8-7-6-5-4-3-2-1

Strict Pull-ups

HSPU/strict db press

Modified: 10-8-6-4-2

A.

Every 2 minutes, for 16 minutes:
Hang Clean & Jerk + Clean & Jerk

B.

Five rounds for time of:
30 Air Squats
20 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups

A.

Every 7 minutes, for 35 minutes for times:
300/250 Meter Row
Rest until the clock reaches 2:00, and then...
400 Meter Run

B.

Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by...
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight.

A.

Every 2 minutes, for 16 minutes:
Snatch + Hang Snatch

B.

“Jackie”

For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

A.

Every 90 seconds, for 30 minutes for max reps of:
Station 1 - 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 - 60 seconds of Banded Overhead Triceps Extensions
Station 3 - 60 seconds of Double-Unders
Station 4 - 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 - 60 seconds of Assault Bike OR Rowing (calories)

B.

Three to Four Sets of:
30-second Hollow Hold
15-20 reps of V-Ups (or Tuck-Ups)
30-second Superman Hold
15-20 reps of Superman Lifts
Rest 60 seconds

A.

In 12 minutes build to:
Deadlift - 2 reps @ 85% of 1-RM Deadlift

Immediately followed by...

Every 2 minutes, for 10 minutes:
Speed Deadlift x 3 reps @ 70%

B.

For time:
50/35 Calories of Assault Bike
50 Burpee Box Jump-Overs (24"/20")

A.

(skill practice)

Kipping Toes to Bar

B.

Five rounds for time of:

21 Wallballs (20/14 lbs)

18 Alternating DumbbellSnatches (50/35 lbs)

15 Box Jumps (24"/20")

12 Toes to Bar

A.

Take 20 minutes to build to today's 1-RM Bench Press

B.

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

A.

In 10 minutes build to:
Deadlift - 3 reps @ 75% of 1-RM Deadlift

Immediately followed by...

Every 2 minutes, for 10 minutes:
Speed Deadlift x 3 reps @ 65%

B.

Two sets for times of:
Row 750/600 Meters
20 Chest-to-Bar Pull-Ups
40 Walking Lunges with Kettlebell Farmer's Carry (24/16 kg KBs)
Rest the same length of time the first set took you

"The Veteran" 

Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

OR

Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

A.

Every 2 minutes, for 12 minutes:
Behind The Neck Split Jerk

*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk

B.

Every minute, on the minute, for 20 minutes:
Minute 1 - 15/10 Calories of Assault Bike
Minute 2 - 20 Kettlebell Swings (32/24 kg)
Minute 3 - 15 Box Jump-Overs (24"/20")
Minute 4 - 10 Strict Handstand Push-Ups
Minute 5 - Rest

A.

Every 2:30, for 20 minutes:
Back Squat
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+

B.

Every 4 minutes, for 12 minutes for times of:
500 Meter Row
10 Hang Squat Cleans (135/95 lbs)

0:00-10:00

1 mile run (2k row/1,800m) (100/75 cal bike)

Max clean and jerks 135/95 Rest 3 min (10:00-13:00)

10:00-17:00

800 m run (1k row/900m) (50/35 cal bike)

Max Power Snatches (115/75)

Rest 3 min (17:00-20:00)

20:00-24:00

400 m run (500m/450m) (25/18 cal bike)

Max Thrusters (95/65)

A.

Take 20 minutes to build to today's 1-RM Snatch

B.

Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24"/20")

A.

Every 2 minutes, for 30 minutes:
Station 1 - 400/300 Meter Row
Station 2 - 30 Ring Dips
Station 3 - 30/20 Calories of Assault Bike
Station 4 - 30 Toes to Bar
Station 5 - 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

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

A.

Every 2 minutes, for 14 minutes:
Back Squat
*Sets 1-4 = 1 rep @ 90% of 1-RM Back Squat
*Sets 5-7 = 3 reps @ 85%

B.

Every 4 minutes, for 16 minutes for max calories of:
90 Seconds of Assault Bike
60 Double-Unders OR 30 Air Squats

A.
Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Barbell Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds

B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Burpee Box Jump-Overs (24″/20″)

A.
Take 20 minutes to build to today’s 1-RM Clean

B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead (155/105 lbs)

OR

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
V-Ups