A.

For time:
800 Meter Run
40/30 Calories of Assault Bike
800 Meter Run
40 Burpee Broad Jumps (3' minimum)
800 Meter Run
800 Meter Row
800 Meter Run
40/30 Calories of Assault Bike

B.

Three sets:
30 seconds V-Ups
30 seconds Hollow Hold
30 seconds Flutter Kicks
60 seconds Rest

A.

Every 2 minutes, for 10 minutes:
Back Squat
*Set 1 - 5 reps @ 55%
*Set 2 - 5 reps @ 65%
*Set 3 - 3 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 2 reps @ 90%

Followed by...

Every 3 minutes, for 6 minutes:
Back Squat x 6-8 reps @ 80%

B.

Complete as many rounds and reps as possible in 12 minutes of:
4 Wall Walks
12 Alternating Dumbbell Snatches (50/35 lbs)

A.

Every 3 minutes, for 12 minutes:
Bench Press x 6-8 reps @ 20X1

B.

Every minute, on the minute, for 20 minutes:
Minute 1 - 20/15 Calories of Assault Bike 
Minute 2 - 12-15 Toes to Bar 
Minute 3 - 10-12 Stationary or Ring Dips @ 1111
Minute 4 - 15-20 Push-Ups
Minute 5 - Rest

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:
400 Meter Run
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Rowing
12 Thrusters (95/65 lbs)
9 Toes to Bar

Rest until the running clock reaches 20:00, and then...

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
12 Calories of Rowing
9 Burpees Over the Erg
6 Devil's Presses (50/35 lbs)

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Rowing
12 Thrusters (95/65 lbs)
9 Toes to Bar

Rest until the running clock reaches 20:00, and then...

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
12 Calories of Rowing
9 Burpees Over the Erg
6 Devil's Presses (50/35 lbs)

A.

For time:
1000 Meter Run
30 Burpee Broad Jumps
100 Walking Lunges (unweighted)
1000 Meter Row
30 Hand Release Push Ups
100 Air Squats

B.

Three to Four sets of:
60-90 second HEAVY Farmer Hold
Rest as needed

A.

Every 90 seconds, for 6 minutes:
High Hang Snatch x 1 rep @ 70+%

followed by...

Every 90 seconds, for 6 minutes:
Hang Snatch x 1 rep @ 80+%

followed by...

Every 90 seconds, for 6 minutes:
Snatch x 1 reps @ 90-95%

B.

Every 3 minutes, for 12 minutes for times:
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24"/20")

A.
Take 20 minutes to build to today's 1-RM Strict Shoulder Press

B.

"Helen"

Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Every 6 minutes, for 30 minutes for times:
500 Meter Row
50 Double-Unders
12 Deadlifts (225/155 lbs)

A.

Every 90 seconds, for 6 minutes:
High Hang Clean x 1 rep @ 70+%

followed by...

Every 90 seconds, for 6 minutes:
Hang Clean x 1 rep @ 80+%

followed by...

Every 90 seconds, for 6 minutes:
Clean x 1 reps @ 90-95%

B.

"Cindy"

Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Goblet Squats
12 Push-Ups
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 goblet squats, Partner B does 12 push-ups, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on...for the duration of the 24 minutes.

A.

Every minute, on the minute, for 10 minutes:
Power Snatch

*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch

B.

Complete as many rounds and reps as possible in 12 minutes of:
2-4-6-8-10-…
Squat Snatch (135/95lbs)
*200 foot shuttle run after each round (50 ft turnaround)

A.

Every 2 minutes, for 16 minutes:
Shoulder Press x 2 reps @ 21X1

Start at approximately 70% of your 1-RM and build over the course of the 8 sets to the heaviest possible double.

B.

Two rounds for time of:
25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* (55/35 lbs)
15 Toes to Bar (or Hanging Knee Raises)
10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm - 10 Left, 10 Right.

Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row or 400 Meter Run
40 Double-Unders
300-Foot Farmer's Carry
20 Kettlebell Swings
10 Strict Pull-Ups

A.

Every 2 minutes, for 8 minutes:
Back Squat
*Set 1 - 5 reps @ 65%
*Set 2 - 3 reps @ 75%
*Set 3 - 2 reps @ 85%
*Set 4 - 2 reps @ 90%

Followed by...

Every 2 minutes, for 6 minutes:
Back Squat x 4-5 reps @ 85%

B.

Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 - 30 seconds of Assault Bike or Rowing
Station 2 - 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 - 30 seconds of Devil's Press
Station 4 - Rest

Followed by. . .

Every 3 minutes, for 15 minutes for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil's Press completed during 30 second max effort

A.
Every 2 minutes, for 16 minutes:
2 Clean Lift-Offs + Power Clean

Build over the course of the 8 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.


B.
Five rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups