3 rounds for time of:

Run 800 meters

30 Alternating Dumbbell Snatches 50/35

Push Press 3-3-3-3-3 (Perform a set every 2 minutes)

Then:

Complete as many rounds as possible in 10 mins of:

20 Walking Lunges

15 Sit-ups

10 Box Jumps (24/20)

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

100 Wall Ball 20/14

Row 2000 meters

75 pull ups

150 sit-ups

Every minute on the minute for 10 minutes:

Power Snatch x 1-2 reps

Then:

21-15-9 reps, for time of:

Power Snatch 95/65

Box Jump 24/20

Complete as many rounds as possible in 9 mins of:

15 Wall Balls 20/14

15 Kettlebell Swings 53/35

10 Hand Release Push-ups

Rest 3 minutes

Complete as many rounds as possible in 9 mins of:

10 Hand Release Push-ups

15 Kettlebell Swings 53/35

15 Wall Balls 20/14

5 Rounds for Time:

200 meter Shuttle Run

20 Walking Lunges

5 Ring Muscle-Ups

*Substitute 12–15 pull-ups if you don’t have ring muscle-ups.

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

Row Calorie

Squat Clean, 145/100 lbs

Burpee

Rest 1 min

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

“Warm-up”

Every minute on the minute for 7 minutes: Clean and Jerk 1-2 reps.

Then:

60 Double Unders

25 Push Press (95/65 lbs)

25 Toes-to-bars

50 Double Unders

20 Push Press

20 Toes-to-bars

40 Double Unders

15 Push Press

15 Toes-to-bars

30 Double Unders

10 Push Press

10 Toes-to-bars

20 Double Unders

5 Push Press

5 Toes-to-bars

In teams of 2, with 1 partner completing a full round then switch, complete as many rounds as possible in 20 minutes of:

4 Power Snatch 95/65

6 Box Jump Overs 24/20

12 Wall Ball 20/14

For time:

21 Deadlifts, 225/155 lbs

21 Lateral Burpee Over Bars

42 Sit-ups

15 Deadlifts

15 Lateral Burpee Over Bars

30 Sit-ups

9 Deadlifts

9 Lateral Burpee Over Bars

18 Sit-ups

For time:

Run 800 or Choose any cardio machine

60 Push-ups

100 Air Squats

40 Chest-to-bar Pull-ups

Run 800 or Choose any cardio machine

5 rounds, 2 mins each, for max reps of:

35 Double Unders

10 Burpees

max reps in remaining time Power Cleans, 155/105 lbs

Rest 1 min

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

Knees-to-elbow

Front Squat, 95/65 lbs

Push Press 5-5-5-5-5 (perform a set every 2 minutes)

Then:

Complete as many rounds as possible in 14 mins of:

10 Push Press, 105/75 lbs

8 Kettlebell Swings, 70/53 lbs

12 Weighted Step-ups, pick load

In teams of 2, with 1 partner working at a time, AMRAP in 22 minutes of:

Row 200 meters

14 Dumbbell Snatches

14 Box Jump Overs 24/20

10 Toes to Bar

5 Power Cleans 135/95

For 4 cycles:

AMRAP in 3 mins of:

8 Reverse Barbell Lunges, 115/80 lbs

10 Push-ups

10 Weighted Sit-ups, pick load

*Rest 1 min between each cycle. For each cycle continue the AMRAP.

5 rounds for time of:

Shuttle Run 200 meters

10 Hang Power Snatches 75/55

12 Pull-ups

24 Air Squats

For time:

Row 1200/1000 meters

—then—

5 rounds of:

7 Deadlifts 225/155

21 Wall Balls 20/14

For time:

8 Push Jerks 135/95

50 Double Unders

35 Sit-ups

8 Push Jerks

40 Double Unders

30 Sit-ups

8 Push Jerks

30 Double Unders

25 Sit-ups

8 Push Jerks

20 Double Unders

20 Sit-ups

8 Push Jerks

10 Double Unders

15 Sit-ups

Complete as many rounds as possible in 16 mins of:

9 Squat Cleans, 95/65 lbs

9 Burpees

4 Bar Muscle-ups