Run 1 mi This is an all out effort for time.

Complete as many rounds as possible in 10 mins of: 12 Dumbbell Snatches, 45/25 lbs 6 Push-ups

Complete as many rounds as possible in 10 mins of: 15 Alternating Dumbbell Snatches, 50/35 lbs 9 Push-ups

Complete as many rounds as possible in 10 mins of: 15 Kettlebell Snatches, 53/35 lbs 9 Ring Dips

For time: 4 rounds of: 12 Ground-to-Overheads, 135/95 lbs 12 Bar Facing Burpees 12 Chest-to-bar Pull-ups -- then -- Run, 800 m

For time: Run, 403 m -- then -- 5 rounds of: 7 Ground To Overheads 7 Bar Facing Burpees 7 Pull-ups -- then -- Run, 403 m

Complete as many rounds as possible in 20 mins of: 15 Wall Balls 12 Kettlebell Swings Run, 200 m Rest, 1 min

As many reps as possible in 7 mins of: 2 Push-ups 2 Box Jumps 2 Deadlifts 4 Push-ups 4 Box Jumps 4 Deadlifts 6 Push-ups 6 Box Jumps 6 Deadlifts 8 Push-ups 8 Box Jumps 8 Deadlifts

Complete as many rounds as possible in 7 mins of: 7 Row Calories Farmer Carry Kettlebell (1) Dumbbell (1), 70 m

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

3 rounds for time of: 12 Thrusters 12 Sit-ups 9 Burpees

5 rounds, each round for time, of: Run, 403 m 10 Shoulder-to-Overheads 20 Double Unders Rest 1 min between each round.

7 rounds, 30 secs per station, of: Row Calories Air Squat Rest 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.

7 rounds, 30 secs per station, of: Kettlebell Swing Run, 70 m 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.

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

For time: 25 Row Calories 25 Burpees 25 Dumbbell Snatches 25 Wall Balls

For time: Run, 603 m 21 Power Cleans 21 Box Jump Overs 1 Rope Climb Run, 403 m 15 Power Cleans 15 Box Jump Overs 1 Rope Climb Run, 200 m 9 Power Cleans 9 Box Jump Overs 1 Rope Climb

For time: Run, 1 mi -- then -- 5 rounds of: 8 Deadlifts 15 Double Unders -- then -- Run (medicine ball), 403 m

For time: Run, 1 mi -- then -- 5 rounds of: 6 Deadlifts 50 Double Unders -- then -- Run (medicine ball), 603 m

For time: 10 Front Squats 10 Hanging Knee Raises 8 Front Squats 8 Hanging Knee Raises 6 Front Squats 6 Hanging Knee Raises 4 Front Squats 4 Hanging Knee Raises 2 Front Squats 2 Hanging Knee Raises -- then -- Run, 403 m -- then -- 3 rounds of: 10 Wall Balls 10 Kettlebell Swings -- then -- Run, 403 m -- then -- 9 Clean & Jerks 9 Burpees 6 Clean & Jerks 6 Burpees 3 Clean & Jerks 3 Burpees

For time: 10 Front Squats, 135 lbs 10 Toes-to-bars 9 Front Squats, 135 lbs 9 Toes-to-bars 8 Front Squats, 135 lbs 8 Toes-to-bars 7 Front Squats, 135 lbs 7 Toes-to-bars 6 Front Squats, 135 lbs 6 Toes-to-bars 5 Front Squats, 135 lbs 5 Toes-to-bars 4 Front Squats, 135 lbs 4 Toes-to-bars 3 Front Squats, 135 lbs 3 Toes-to-bars 2 Front Squats, 135 lbs 2 Toes-to-bars 1 Front Squat, 135 lbs 1 Toes-to-bar Run, 403 m 12 Kettlebell Swings, 70 lbs 12 Wall Balls, 25 lbs 12 Kettlebell Swings, 70 lbs 12 Wall Balls, 25 lbs 12 Kettlebell Swings, 70 lbs 12 Wall Balls, 25 lbs Run, 403 m 9 Clean & Jerks, 135 lbs 9 Burpees 6 Clean & Jerks, 165 lbs 6 Burpees 3 Clean & Jerks, 205 lbs 3 Burpees

Run 800 m This is an all out effort for time.

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

As many reps as possible in 4 mins of: Row Calories

Complete as many rounds as possible in 4 mins of: 10 Air Squats 8 Sit-ups 6 Push-ups

As many reps as possible in 4 mins of: Muscle-up

Push Press 2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

Split Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

For time: 21 Shoulder-to-Overheads Run, 200 m 1 Rope Climb 15 Shoulder-to-Overheads Run, 200 m 1 Rope Climb 9 Shoulder-to-Overheads Run, 200 m 1 Rope Climb