Front Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Bent Over Barbell Row 12-12-12 Rest as needed between sets.

In 20 mins do: Run, 403 m 10 Ground-to-Overheads then in the remaining time, AMRAP of: 5 Burpees 7 Hanging Knee Raises 9 Box Jump Overs

7 rounds for time of: Run, 200 m 7 Front Squats 7 Pull-ups Rest 1 min

2 Hang Squat Cleans, pick load Every 1 min for 12 mins.

Complete as many rounds as possible in 8 mins of: 8 Power Cleans 8/6 Push-ups Run, 70 m

As many reps as possible in 8 mins of: 3 Power Cleans 3 Handstand Push-ups 6 Power Cleans 6 Handstand Push-ups 9 Power Cleans 9 Handstand Push-ups 12 Power Cleans 12 Handstand Push-ups 15 Power Cleans 15 Handstand Push-ups 18 Power Cleans 18 Handstand Push-ups

5 rounds, 1 min per station, of: Calories Any Machine Russian Kettlebell Swing Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

5 rounds, 1 min per station, of: Max Calories Any Machine Box Jump Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

As many reps as possible in 20 mins of: 21 Dumbbell Snatches 21 Burpees Run, 603 m 18 Dumbbell Snatches 18 Burpees Run, 403 m 15 Dumbbell Snatches 15 Burpees Run, 200 m 12 Dumbbell Snatches 12 Burpees Run, 70 m 9 Dumbbell Snatches 9 Burpees Run, 70 m 6 Dumbbell Snatches 6 Burpees Run, 70 m 3 Dumbbell Snatches 3 Burpees Run, 70 m 21 Dumbbell Snatches 21 Burpees Run, 603 m 18 Dumbbell Snatches 18 Burpees Run, 403 m 15 Dumbbell Snatches 15 Burpees Run, 200 m 12 Dumbbell Snatches 12 Burpees Run, 70 m 9 Dumbbell Snatches 9 Burpees Run, 70 m 6 Dumbbell Snatches 6 Burpees Run, 70 m 3 Dumbbell Snatches 3 Burpees Run, 70 m

Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

Overhead Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

5 rounds for time of: 10 Sit-ups 7 Goblet Squats

3 rounds for time of: Run, 603 m 10 Deadlifts 10 Box Jump Overs

2 Clean & Jerks, pick load Every 1:30 for 15 mins.

1 Clean & Jerk, pick load Every 1:30 for 15 mins.

7 rounds, 30 secs per station, of: Goblet Lunge Double Under Rest 30 secs Perform this like "Fight Gone Bad," by rotating immediately to the next station every 30 secs, the clock does not stop or reset between stations.

In 9 mins do: Row, 500 m then in the remaining time, AMRAP of: 8 Wall Balls 8 Russian Kettlebell Swings

In 9 mins do: Run, 403 m then in the remaining time, AMRAP of: 8 Wall Balls 8 Russian Kettlebell Swings

4 rounds for max reps of: max rep Calories Any Machines, 1 min max rep Dumbbell Snatches, 1 min max rep Burpees, 1 min Sled Push, 70 m Rest, 1 min

For time: Med Ball Carry, 403 m 20 Box Jump Overs 25 Wall Balls 25 Russian Kettlebell Swings, 53/35 lbs Run, 403 m 25 Russian Kettlebell Swings, 53/35 lbs 25 Wall Balls 20 Box Jump Overs Run, 403 m

For time: 3 rounds of: 8 Pull-ups 10 Shoulder-to-Overheads, 95/65 lbs Farmer Carry, 40/20 lbs, 70 m -- then -- Run, 403 m -- then -- 3 rounds of: 10 Burpees 12 Barbell Lunges, 95/65 lbs -- then -- Run, 403 m -- then -- 3 rounds of: Row, 300/250 m 12 Deadlifts, 95/65 lbs

2 Cleans, pick load Every 1 min for 12 mins.

5 rounds, each round for time, of: Assault Bike, 15 secs Rest 1:30 between each round.

5 rounds, each round for time, of: Row, 25 secs Rest 1:30 between each round.

4 rounds, each round for time, of: Sled Push, 50/25 lbs, 70 m Rest 1:30 between each round.