Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats

4 rounds for time of: Run, 403 m 15 Dumbbell Snatches 15 Dumbbell Lunges

2 Clean & Jerks, pick load Every 1 min for 12 mins.

3 rounds for time of: 5 Pull-ups 10 Squat Cleans, pick load 15 Box Jumps

Row 2000 m This is an all out effort for time.

For time: 10 Double Unders 50 Sit-ups 10 Double Unders 40 Sit-ups 10 Double Unders 30 Sit-ups 10 Double Unders 20 Sit-ups 10 Double Unders 10 Sit-ups

50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up

For time: 3 rounds of: 12 Dumbbell Thrusters, pick load 1 Rope Climb -- then -- 3 rounds of: 12 Deadlifts, 155/105 lbs 9 Burpees -- then -- 3 rounds of: 15 Hanging Knee Raises Row, 300 m

For time: 3 rounds of: Row, 300 m 12 Toes-to-bars -- then -- 3 rounds of: 12 Dumbbell Thrusters, pick load 2 Rope Climbs -- then -- 3 rounds of: 12 Deadlifts, 185/125 lbs 9 Burpees

For time: 3 rounds of: 18 Deadlifts, 225/155 lbs 9 Burpees -- then -- 3 rounds of: Row, 400 m Handstand Walk, 30 ft -- then -- 3 rounds of: 12 Dumbbell Thrusters, pick load 2 Short Rope Climbs

Front Squat 3-3-3-3-10 Use the heaviest weight you can for each set. Rest as needed between sets.

For time: 15 Assault Bike Calories -- then -- 3 rounds of: 10 Clean & Jerks 7 Burpees

For time: 30 Clean & Jerks, 135/95 lbs 30 Bar Facing Burpees 30 Row Calories

4 rounds, 1 min per station, of: Bench Press, pick load Row Calories Wall Ball Double Under Rest 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.

Strict Pull-ups 3x Max Rep Rest as needed between sets.

7 rounds for time of: 10 Kettlebell Swings 15 Air Squats Run, 200 m

For time: 3 rounds of: 10 Thrusters 10 Box Jump Overs -- then -- Run, 403 m -- then -- 2 rounds of: 10 Thrusters 10 Box Jump Overs -- then -- Run, 800 m -- then -- 10 Thrusters 10 Box Jump Overs

For time: 3 rounds of: 12 Thrusters, 115/75 lbs 12 Box Jump Overs -- then -- Run, 403 m -- then -- 2 rounds of: 12 Squat Snatches, 135/95 lbs 12 Box Jump Overs -- then -- Run, 800 m -- then -- 12 Squat Cleans, 155/115 lbs 12 Box Jump Overs

Back Squat 5x7 Use the same weight for each set. Rest as needed between sets.

2 rounds for time of: 25 Double Unders 20 Wall Balls 15 Hanging Knee Raises 10 Burpees

For time: 100 Double Unders 50 Wall Balls 40 Toes-to-bars 30 Burpees

Every 1 min for 8 mins, alternating between: Weakness Weakness

4 rounds for time of: 12 Dumbbell Snatches Farmer Carry, 70 m 7 Pull-ups Run, 200 m

For time: Run, 600 m -- then -- 6 rounds of: 6 Push Press 7 Bar Facing Burpees 8 Barbell Lunges -- then -- Row, 600 m

Every 1 min for 8 mins, alternating between: Push-up Strict Pull-up

3 rounds, 1 min per station, of: Row Calories Toes-to-bar Front Squat, 115/75 lbs Run, 70 m 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.

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

Complete as many rounds as possible in 10 mins of: 10 Hang Power Cleans, 95/65 lbs 1 Rope Climb 12 Box Jumps

5 rounds for time of: 8 Wall Balls 8 Box Jumps 8 Deadlifts 8 Burpees Run, 200 m

For time: 30 Wall Balls 30 Box Jumps 30 Deadlifts 30 Bar Facing Burpees Run, 1203 m 30 Bar Facing Burpees 30 Deadlifts 30 Box Jumps 30 Wall Balls