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

Ski Erg 1.5 km This is an all out effort for time.

Assault Bike 3.5 km This is an all out effort for time.

Row 2 km This is an all out effort for time.

Complete as many rounds as possible in 7 mins of: 10 Wall Balls 10 Kettlebell Swings, 53/35 lbs

Complete as many rounds as possible in 7 mins of: 20 Wall Balls 20 Double Unders

5 rounds for time of: Thruster Pull-up Power Clean Toes-to-bar

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

In 10 mins do: Run, 400 m then in the remaining time, AMRAP of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks

2 Snatches, pick load Every 1 min for 15 mins.

2 Power Clean & Jerks, pick load Every 1 min for 15 mins.

For time: 15 Row Calories -- then -- 2 rounds of: 15 Push-ups 15 Air Squats 15 Kettlebell Swings 15 Box Jumps

4 rounds for time of: Run, 403 m 15 Squat Cleans 12 Pull-ups 9 Bar Facing Burpees

4 rounds, each round for time, of: Run, 403 m 12 Squat Cleans, 95/65 lbs 9 Pull-ups 9 Bar Facing Burpees Rest 3 mins between each round.

2 rounds, 2 mins per station, of: Wall Ball Box Jump Over Dumbbell Snatch Toes-to-bar Rest Perform this like "Fight Gone Bad," by rotating immediately to the next station every 2 mins, the clock does not stop or reset between stations.

Every 1 min for 8 mins, alternating between: Gymnastic Movement Goat

Complete as many rounds as possible in 22 mins of: 12 Barbell Lunges 10 Shoulder-to-Overheads 8 Burpees

Backwards Skipping 2 mi This is an all out effort for time.

Each for time: Partner Wheelbarrow: 6x 403 m Rest 1 min between efforts.

Back Squat 2-2-2-2-2 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.

7 rounds, 30 secs per station, of: Kettlebell Swing Push-up 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.

18-15-12-9-6 reps, for time of: Wall Ball Power Clean Box Jump Over Run, 200 m

5 rounds for time of: 15 Dumbbell Snatches Farmer Carry Kettlebell (1) Dumbbell (1), 70 m 15 Double Unders

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

2 Squat Snatches, pick load Every 1:30 for 15 mins.

Every 1:30 for 15 mins do: 7 Donkey Kicks 2 Squat Snatches

Complete as many rounds as possible in 7 mins of: 12 Air Squats 12 Burpees

Complete as many rounds as possible in 18 mins of: 7 Sit-ups 9 Shoulder-to-Overheads 11 Box Jumps

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