4 Rounds for Time:

Run 400 meters

18 Squat Cleans 105/75

18 Pull-ups

5 Rounds for time:

20 Overhead Lunges 45/25

20 KB Swings 70/53

30 Double-unders

For Time:

Run 1 mile

Then: 

3 Rounds of:

12 Shoulder to Overhead 155/105

20 Toes to Bar

24 Push-ups

25 Sit-ups 

On a 16-minute running clock, 2 Rounds of:

2 Minutes of Burpees
Tabata Power Cleans 115/80
2 Minutes of Box Jumps 24/20

*score is total reps

On the minute every minute for 7 minutes:

Thruster x 3 Reps.

Then:

“Fran”

21-15-9 reps for time of:

Thrusters 95/65
Pull-ups

For Time:

Run 400 meters

35 Toes to Bar

50 Step ups

30 Burpees

Run 400 meters

35 Shoulder to Overhead 135/95

50 Sit-ups

30 Toes to Bar

Every minute on the minute for 7 minutes: Hang Squat Clean + 2 Front Squats

Then:

AMRAP in 16 minutes of:

3 Squat Cleans 185/125

4 Handstand Push-ups

5 Strict Pull-ups

“Filthy Fifty”

For Time

• 50 Box Jumps (24/20 in)

• 50 Jumping Pull-Ups

• 50 Kettlebell Swings 35/26

• 50 Walking Lunge Steps

• 50 Knees-to-Elbows

• 50 Push Presses 45/35

• 50 Good Mornings

• 50 Wall Ball Shots 20/14

• 50 Burpees

• 50 Double-Unders

For Time:

Run 800 meters

25 Push Press 115/80

Run 800 meters

100 Sit-ups

Run 800 meters

50 Single Arm Dumbbell Push Jerks

*choose your own load for the dumbbell push jerks.

Every minute on the minute for 6 minutes: Deadlift x 2 reps.

Then:

5 Rounds for Time:

7 Muscle-ups

6 Deadlifts 315/205

Run 200 meters

With a Running Clock in 24 minutes:

• Tabata Power Clean 95/65

• Tabata Air Squats

• Tabata Burpees

• Tabata Push-Ups

• Tabata Sit-Ups

• 1 minute Rest between each Tabata

Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest.

Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement

5 Rounds for Time:

10 Handstand Push-ups 

16 Barbell Lunges 95/65

14 Pull-ups

Every minute on the minute for 7 minutes: Squat Snatch x 2 reps.

Then: 

For Time:

30 Box Jumps 24/20

50 Air Squats

15 Power Snatches 115/80

15 Squat Snatches 115/80

50 Air Squats

30 Box Jumps 24/20

Every minute on the minute for 7 minutes: Power Clean x 2 reps.

Then:

AMRAP in 18 minutes of:

Run 200 meters

8 Power Cleans 135/95

20 Sit-ups

1 Minute Plank Hold

5 Rounds for time:

20 KB Swings 53/35

10 Burpees 

20 Wall Ball Shots 20/14

5 Rounds for Time:

10 Push Press 115/80

6 Chest to Bar Pull-ups

10 Push-ups

6 Chest to Bar Pull-ups

For Time:

Run 1 mile

50 Overhead Squats 115/80

40 Toes to Bar

100 Double-unders

50 Power Clean 115/80

70 Box Jump overs 24/20

3 Rounds of:

Burpees
Power Snatch 75/55
Row (calories)
Wall Ball 20/14
Bent Over Row 75/55

This workout has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Every  90 seconds for 9 minutes: Deadlift x 2 reps.

Then:

For Time:

50 Step-ups

20 Deadlifts 205/135

50 SIt-ups

35 Step-ups

15 Deadlifts

35 Sit-ups

20 Step-ups

10 Deadlifts

20 Sit-ups 

For Time:

Run 400 meters

80 Air Squats

4 Bar Muscle-ups

60 Air Squats

5 Bar Muscle-ups

40 Air Squats

6 Bar Muscle-ups

20 Air Squats

7 Bar Muscle-ups

100 Double-unders

*sub will be 2 pull-ups per muscle up.