4 rounds for time of: 10 Barbell Lunges, pick load 10 Pull-ups 15 Shoulder-to-Overheads, pick load Run, 403 m

Overhead Squat (Bottom Pause) 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Find your Overhead Squat 10 Rep Max.

4 rounds for time of: 14 Barbell Lunges 25 Double Unders 10 Chest-to-bar Pull-ups

For time: 15 Bumper Plate Burpees -- then -- 4 rounds of: 8 Pull-ups 20 Double Unders 12 Barbell Lunges, 95/65 lbs -- then -- Plate Carry, 403 m

Every 1 min for 6 mins, alternating between: Strict Pull-up Push-up

For time: Run, 800 m -- then -- 21 Power Cleans 21 Bar Facing Burpees 21 Wall Balls 15 Power Cleans 15 Bar Facing Burpees 15 Wall Balls 9 Power Cleans 9 Bar Facing Burpees 9 Wall Balls -- then -- 25 Double Unders

Push Press 5-3-1 Use the heaviest weight you can for each set. Rest as needed between sets.

In 9 mins do: Farmer Carry, 140 m then in the remaining time, AMRAP of: 8 Dumbbell Snatches 8 Toes-to-bars

For time: 30 Row Calories 20 Burpees 20 Deadlifts, 185/135 lbs 20 Kettlebell Swings, 70/44 lbs 20 Box Jumps 10 Chest-to-bar Pull-ups 20 Box Jumps 20 Kettlebell Swings, 70/44 lbs 20 Deadlifts, 185/135 lbs 20 Burpees

4 rounds for time of: 10 Burpees 10 Deadlifts, 155/115 lbs 10 Kettlebell Swings, 53/35 lbs 10 Box Jumps 10 Row Calories

4 rounds for time of: Run, 403 m 12 Front Squats, 95/65 lbs 9 Ring Push-ups 6 Pull-ups

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

3 rounds for time of: 10 Clean & Jerks, 95/65 lbs Run, 200 m

For time: 30 Clean & Jerks, 135/95 lbs

Overhead Squat 3-3-3-3-3 Rest as needed between sets.

4 rounds for time of: Run, 403 m 9 Pull-ups 12 Push-ups 18 Kettlebell Swings, pick load

Complete as many rounds as possible in 20 mins of: 10 Power Cleans 10 Wall Balls 1 Rope Climb

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

Row 750 m This is an all out effort for time.

Row 1000 m This is an all out effort for time.

For time: 30 Thrusters 30 Kettlebell Swings Run, 200 m 20 Thrusters 20 Kettlebell Swings Run, 200 m 10 Thrusters 10 Kettlebell Swings Run, 200 m

Every 1 min for 9 mins, alternating between: Hollow Hold Double Under Ring Dip

Complete as many rounds as possible in 7 mins of: 10 Box Jumps 7 Toes-to-bars

Complete as many rounds as possible in 7 mins of: Row Calories 10 Dumbbell Snatches

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

3 rounds for time of: 10 Pull-ups 10 Barbell Lunges 10 Shoulder-to-Overheads

For time: 20 Chest-to-bar Pull-ups 20 Barbell Lunges, 135/95 lbs 40 Shoulder-to-Overheads, 135/95 lbs 20 Barbell Lunges, 135/95 lbs 20 Chest-to-bar Pull-ups

5 rounds, 1 min per station, of: Row Calories Dumbbell Snatch Burpee Rest 1 min 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.

Every 1 min for 6 mins, alternating between: 12 Donkey Kicks 12 Bicep Curls