21-18-15-12-9-6-3 reps, for time of:

Overhead Lunge 45/25

Burpee-to-Plate

Toes to bar 

Every 1 min for 20 mins, alternating between:

5 Pull-ups

10 Push-ups

15 Air Squats

And

3 Power Snatches 135/95 

In teams of 2, with 1 partner working at a time, complete for time:

30 Power Cleans 135/95

100 Sit-ups

30 Power Cleans

100 Sit-ups

30 Power Cleans

130 Wall Ball Shots 20/14

For time:

60 Row Calories

50 Kettlebell Swings 70/53 

40 Handstand Push-ups

30 Pull-ups

20 Squat Cleans 115/80 

10 Ring Muscle-ups

5 rounds for time of:

Kettlebell Farmers Walk, 53/35 lbs, 100 meters

12 Toes-to-bars

10 Burpees

Deadlift 2-2-2-2-2

Then:

Complete as many rounds as possible in 9 mins of:

3 Deadlifts 275/185

9 Wall Balls 20/14

30 Double Unders

3 rounds for time of:

Run 400 meters

21 Pull-ups

21 Push-ups

42 Sit-ups

7 Sets of: Power Clean + Front Squat + Jerk

Then:

As many reps as possible in 12 mins of:

2 Thrusters 115/80

2 Burpee Box Jumps 24/20

4 Thrusters 

4 Burpee Box Jumps

6 Thrusters 

6 Burpee Box Jumps ... Continue adding 2 reps each round to each movement until time expires.

In teams of 2, with 1 partner working at a time, complete for time:

3 Rounds of:

Run 400 meters (together)

35 Burpees

40 Power Snatches 75/55

30-20-10 reps, for time of:

Overhead Squat 95/65 

Handstand Push-up

Hang Power Clean 95/65 

For time:

Row, 1000 m

150 Double Unders

75 Russian Kettlebell Swings 53/35 

Run 1 mile

On the minute every minute for 8 minutes: Deadlift x 2 reps.

Then:

5 rounds for time of:

Run 200 meters 

12 Toes-to-bars

14 Dumbbell Snatches

4 rounds, 1 min per station, for max reps of:

Row Calorie

Push-up

Box Jump 24/20 

Squat Clean 95/65

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Shoulder Press 5-5-5-5-5 (perform a set every 90 seconds)

Then:

Complete as many rounds as possible in 12 mins of:

4 Clean & Jerks 155/105 

7 Pull-ups

15 Air Squats

In teams of 2, with 1 partner working at a time, alternate exercises to complete the below:

10 Rounds For Time of:

10 Power Cleans 135/95

10 Toes to Bar

10 Lateral Burpees over Barbell 

Complete as many rounds as possible in 15 mins of:

8 Strict Handstand Push-ups

8 Kettlebell Swings 70/53 

14 Wall Balls 20/14 

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Burpee Pull-up

Power Snatch 95/65 

5 rounds for time of:

5 Power Cleans 185/125

25 Sit-ups

18 Box Jumps 24/20

Front Squat 3-3-3-3-3 

Then:

“Fran”

21-15-9 reps for time of:

Thruster 95/65 

Pull-up

For time:

Run 800 meters

21 Deadlifts 205/135 

21 Burpee Box Jumps 24/20 

Run 800 meters

15 Deadlifts 235/160 

15 Burpee Box Jumps 24/20 

Run 800 meters

9 Deadlifts 265/175

9 Burpee Box Jumps 24/20