A.

Every 3 minutes, for 15 minutes:
Deadlift x 2 reps @ 90% of 1-RM

B.

Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Pistols

Every 8 minutes, for 32 minutes for times:
800 Meter Run
20 Pull-Ups
10 Power Cleans (175/125 lbs)

OR

Every 8 minutes, for 32 minutes for times:
800 Meter Run
12 Strict Pull-Ups
36 Kettlebell Swings

A.

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps @ 2011
(if you aren't capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds

B.

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

OR

For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (20/15 kg)

Two sets for max calories/reps of:
3 minutes of Assault Bike
Rest 2 minutes
3 minutes of Wall Walks
Rest 2 minutes
3 minutes of Rowing or Ski Erg
Rest 2 minutes
3 minutes of Burpee Box Jump-Overs (24"/20")
Rest 2 minutes

A.

Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Build to today's 3-RM.

B.

Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Devil's Presses (50/35 lbs)
8 Toes to Bar
16/12 Push-Ups

In teams of two, alternate complete rounds and complete as many rounds as possible in 40 minutes of:
60-Foot Walking Lunges with Kettlebell Farmer's Carry
400 Meter Run
10 Strict Pull-Ups
60-Foot Walking Lunges with Kettlebell Farmer's Carry

Every 2 minutes, for 16 minutes of:
Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

B.

For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24"/20")

Barbell should start from the ground.

OR

For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats
30 Burpees

A.

Every 90 seconds, for 6 minutes:
Hang Snatch + Snatch

*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch

Immediately followed by...

Every 90 seconds, for 9 minutes:
Snatch x 1 rep

(Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.)

B.

Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders

A.

Warm-Up

One set, increasing pace as you go, of:
Row x 90 seconds
Assault Bike x 90 seconds
Row x 60 seconds
Assault Bike x 60 seconds

Two sets of:
Kip Swing x 10 reps
Nose-to-wall Handstand Hold x 20 seconds
Double Dumbbell Deadlift x 10 reps

B.

Every 2 minutes, for 30 minutes:
Station 1 - 400/300 Meter Row
Station 2 - 6 Wall Walks
Station 3 - 30/20 Calories of Assault Bike
Station 4 - 30 Toes to Bar
Station 5 - 12 Devil's Presses (50/35 lbs)

A.

Every 90 seconds, for 6 minutes:
Hang Clean + Clean

*Sets 1-2 = 1 rep @ 80% of 1-RM Clean
*Sets 3-4 = 1 rep @ 85% of 1-RM Clean

Immediately followed by...

Every 90 seconds, for 9 minutes:
Clean x 1 rep

(Start at 90% of 1-RM Clean and build to a heavy clean for the day. If you miss the same weight twice, end your clean session.)

B.

Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

OR

Complete as many rounds and reps as possible in 9 minutes of:
9 Dumbbell Push Presses
9 Push-Ups
18 Mountain Climbers

A.

Complete for time:
21 Deadlifts (205/125 lbs)
21 Pull-Ups
100 Double Unders
15 Deadlifts
15 Pull-Ups
100 Double Unders
9 Deadlifts
9 Pull-Ups
100 Double Unders

*Every 2 minutes, including 0:00, you must perform 15/10 Push-Ups

B.

Every 90 seconds, for 12 minutes:
Station 1 - 30-45 seconds of Hollow Hold
Station 2 - 60 seconds of Side-Plank Hold (Left Side)
Station 3 - 60 seconds of Side-Plank Hold (Right Side)
Station 4 - 60 seconds of Band Pull-Aparts

In teams of four, complete three full rounds for time of:
Station 1 - 600/500 Meter Row
Station 2 - 20 Single-Arm Kettlebell Push Presses* + Front-Racked Kettlebell Hold
Station 3 - 30/20 Calories of Assault Bike
Station 4 - 20 Dumbbell Thrusters + Overhead Dumbbell Hold (35/25 lbs)

Teammates at the kettlebell and dumbbell stations must maintain the holding position until their partners on the rower and bike have completed the assigned work. Teams may only rotate stations once all four members have completed their assigned station.

*24/16 kg - one in front rack, the other pressing; 10 reps each arm.

A.

Every 90 seconds, for 18 minutes of:
Station 1 - Dumbbell Death March x 12 reps @ 3011
Station 2 - Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 - Side Plank Hold x 30 seconds each side

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24"/20" - step down)
10 Dumbbell/Kettlebell Deadlifts
10 Alternating Reverse Lunges (50/35 lb DBs/KBs)

A.

Take 15 minutes to establish an 8-RM...
Strict Overhead Press

Rest until the running clock reaches 18:00, and then...

Every 3 minutes, for 6 minutes of:
Strict Overhead Press x 8 reps @ 90% of today's 8-RM

B.

Four rounds for time of:
400 Meter Run
15 Push Presses (115/75 lbs) OR Dumbbell Push Presses

A.

Every 2 minutes, for 10 minutes:
Hang Clean + Clean from 2" Below the Knee

Start around 70-75% and build to 85% of your 1-RM Clean.

Immediately followed by...

Every minute, on the minute, for 5 minutes:
Clean x 1 rep

Aim to perform these at around 87-90% of your 1-RM Clean.

B.

Complete as many rounds and reps as possible in 14 minutes of:
24 Alternating Pistol Squats
18 Chest-to-Bar Pull-Ups
12 Alternating Dumbbell Snatches (50/35 lbs)

OR

Complete as many rounds and reps as possible in 14 minutes of:
16 Alternating Pistol or Cossack Squats
12 Alternating Dumbbell Snatches
8 Strict Pull-Ups

Against a 7-minute running clock...
400 Meter Run
10 Toes to Bar
400 Meter Run
Max Calories of Assault Bike or Row

Rest 3 minutes, and repeat for a total of four (4) sets. Note the number of calories in each round and then sum them for your overall score.

A.

Every 2 minutes, for 10 minutes:
Hang Snatch + Snatch

B.

Workout of the Month
10 Rounds for time:
15 Wall Ball Shots (20/14 lbs)
10 Burpees Over the Barbell
5 Snatches (95/65 lbs)

Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20" box)
60 seconds of Strict Handstand Push-Ups OR Dumbbell Push Press
60 seconds of Rowing (for Calories)
Rest 3 minutes

A.

Five sets of:
85% Tempo Back Squat x 2 reps @ 32X1
Rest 2 minutes between sets

B.
Every 2 minutes, for 4 minutes of:
200 Meter Run or 300/250 Meter Row
Max Reps Burpees over erg in remaining time

Rest 2 minutes, followed by…

Every 2 minutes, for 4 minutes of:
200 Meter Run or 300/250 Meter Row
Max Reps Reverse Kettlebell Front Rack Lunges (24/16kg) in remaining time

Rest 2 minutes, and repeat the workout for a total of TWO sets

A.

Every 90 seconds, for 18 minutes:
Station 1 - Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 - Hollow Hold or Rocks x 45-60 seconds
Station 3 - Strict Pull-Ups x 8-10 reps @ 2111
Station 4 - Bottom's Up Kettlebell Carry x 25 Meters each arm

B.

For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups or Pull-Ups
800 Meter Run

OR

For time:
800 Meter Run
60 Kettlebell Swings

800 Meter Run