Back Squat 7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets.

Complete as many rounds as possible in 10 mins of: 1 Strict Pull-up 4 Burpees 5 Box Jump Overs

Complete as many rounds as possible in 10 mins of: 7 Strict Pull-ups 7 Burpees 7 Box Jump Overs

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

Run 1.5 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

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

As many reps as possible in 9 mins of: 1 Run, 403 m 15 Pull-ups NaN Ground-to-Overheads, lbs 1 Run, 403 m

Every 1 min for 8 mins, alternating between: Wall Walk Hollow Hold, 30 secs

Every 1 min for 8 mins do: Handstand And Handstand Push Up Progression

Complete as many rounds as possible in 8 mins of: 5 Muscle-ups Handstand

7 rounds, 30 secs per station, of: Run, 70 m Kettlebell Swing 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: Calories Any Machine Wall Ball 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.

3 rounds for time of: Run, 603 m 10 Shoulder-to-Overheads 10 Pull-ups Rest, 2 mins

1 Squat Clean, pick load Every 1 min for 15 mins.

3-6-9-12-9-6-3 reps, for time of: Front Squat Burpee

Every 1 min for 25 mins, alternating between: Calories Any Machine Push-up Air Squat 1 Rope Climb Sled Push, 70 m

Complete as many rounds as possible in 18 mins of: 25 Wall Balls 20 Kettlebell Swings 15 Box Jumps 10 Power Cleans 5 Pull-ups

Complete as many rounds as possible in 18 mins of: 35 Wall Balls 30 Kettlebell Swings, 70/53 lbs 25 Box Jumps 20 Power Cleans 15 Chest-to-bar Pull-ups

Front Squat 2-2-2-2-2 Rest as needed between sets.

Strict Pull-ups 3x10 Rest as needed between sets.

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

Double Kettlebell Bent Over Row 12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets.

8 rounds for time of: Row, 200 m Run, 200 m

Every 1 min for 8 mins, alternating between: Wall Walk Hollow Hold, 30 secs

Every 1 min for 8 mins do: Handstand And Handstand Push Up Progression

Complete as many rounds as possible in 8 mins of: 7 Calories Any Machines Handstand

4 rounds for time of: 15 Dumbbell Snatches 12 Burpees 9 Sit-ups Run, 403 m