For time:

Row, 1000/800 meters

-- then --

3 rounds of:

30 AbMat Sit-ups

20 Hang Power Snatches, 75/55 lbs

20 Weighted Box Step Overs, pick load

Complete as many rounds as possible in 12 mins of:

Shuttle Run 200 meters

4 Thrusters, 135/95 lbs

12 Pull-ups

21-15-9 reps, for time of:

Power Clean 135/95

Burpee Box Jump 24/20

5 rounds for time of:

10 Weighted Push-ups 35/15

16 Single Arm Overhead Lunges, pick load

12 Toes-to-bars

Back Squat 2-2-2-2-2

Then:

Complete as many rounds as possible in 9 mins of:

10 Overhead Squats 95/65 lbs

30 Double Unders

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

60 Power Clean and Jerks 95/65

100 Lunges

80 Pull-ups

80 Wall Ball

60 Toes to Bar

For time:

Row 1000/800 meters

50 Burpees

75 AbMat Sit-ups

50 Push Press 95/65

50 Weighted Box Step-ups, pick load

5 rounds for time of:

Run 100 meters

9 Deadlifts 205/135

15 Wall Balls 20/14

100 meter Single Arm Farmer Carry 53/35

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

Row Calorie

Box Jump 24/20

Toes-to-bar

Kettlebell Swing 53/35

Push-up

Rest 1 min

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

Every minute on the minute for 8 minutes: Power Snatch x 2 reps.

Then:

21-15-9 reps for time of:

Power Snatch 95/65

Chest to Bar pull-ups

Back Squat 5-5-5-5

Then:

Complete as many rounds as possible in 12 mins of:

50 Single Unders

5 Thrusters 105/75 lbs

7 Lateral Burpee Over Bars

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

3 Rounds of:

Row 1000 meters

30 Burpee Pull-ups

30 Deadlifts 185/125

For time:

Run 1 mile

- then -

4 rounds of:

25 AbMat Sit-ups

15 Kettlebell Reverse Lunges 53/35

10 Push Jerks 115/80

For time:

15 Squat Cleans, 115/80 lbs

18 Pull-ups

12 Squat Cleans, 115/80 lbs

15 Pull-ups

9 Squat Cleans, 115/80 lbs

12 Pull-ups

6 Squat Cleans, 115/80 lbs

9 Pull-ups

3 Squat Cleans, 115/80 lbs

6 Pull-ups

For time:

60/50 Row Calories

30 Weighted Box Step-ups, pick load, 24/20 in

40 AbMat Sit-ups

30 Dumbbell Snatches, pick load

10 Power Cleans, 185/125 lbs

30 Dumbbell Snatches, pick load

40 AbMat Sit-ups

30 Weighted Box Step-ups, pick load, 24/20 in

30 Burpees

Shoulder Press 5-5-5-5-5

Then:

Complete as many rounds as possible in 12 mins of:

6 Strict Handstand Push-ups

25 Double Unders

9 Toes-to-bars

Front Squat 3-3-3-3 (perform a set every 2 minutes)

Then:

2 Rounds for time:

Run 800 meters

45 Wall Ball Shots 20/14

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

90 Wall Balls 20/14

80 Toes to Bar

70 Hand Release Push-ups

60 Second Plank Hold (complete together)

50 Weighted Box Step ups (choose weight)

40 Power Cleans 135/95

For 5 cycles:

AMRAP in 3 mins of:

4 Burpee Box Jumps

4 Hang Power Clean & Jerks, 115/80 lbs

20 Double Unders

Rest 1 min between each cycle. For each cycle restart the AMRAP.

Deadlift 3-3-3-3 (2 minutes between sets)

Then:

Tabata Row Calorie

Tabata Deadlift 205/135

Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed

by 10 secs of rest for 8 intervals.

Tabata score is the lowest reps performed in any of the intervals.