For time: 3 rounds of: 8 Power Cleans Run, 403 m -- then -- 3 rounds of: 8 Shoulder-to-Overheads 1 Rope Climb -- then -- 3 rounds of: 15 Double Unders 15 Row Calories

Every 1 min for 6 mins, alternating between: Inverted Row Hold Side Plank

In 18 mins do: 50 Row Calories then in the remaining time, AMRAP of: 7 Wall Balls 7 Kettlebell Swings 7 Hanging Knee Raises

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

For time: 15 Dumbbell Walking Lunges 15 Burpees 5 Strict Pull-ups 12 Dumbbell Walking Lunges 12 Burpees 5 Strict Pull-ups 9 Dumbbell Walking Lunges 9 Burpees 5 Strict Pull-ups

For time: 21 Dumbbell Walking Lunges 21 Burpees 5 Strict Pull-ups 15 Dumbbell Walking Lunges 15 Burpees 5 Strict Pull-ups 9 Dumbbell Walking Lunges 9 Burpees 5 Strict Pull-ups

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

Dumbbell Z Press 8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets.

Each for time: Row: 2x 500 m Rest as needed between efforts.

For time: Run, 800 m Goat/Accountability Work

4 rounds, 1 min per station, of: Dumbbell Snatch Box Jump Over Burpee 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.

7 rounds for time of: Run, 200 m 5 Squat Cleans 6 Pull-ups Rest 1 min

Every 1 min for 10 mins do: Row Calories Burpee Box Jump

Every 1 min for 10 mins, alternating between: Row Calories Single Dumbbell Hang Clean & Jerk, 45/25 lbs

For 5 cycles: AMRAP in 3 mins of: 3 Push-ups 6 Power Cleans, 75/55 lbs 3 Pull-ups Rest 1 min between each cycle. For each cycle restart the AMRAP.

For 5 cycles: AMRAP in 3 mins of: 3 Ring Push-ups 6 Power Cleans, 95/65 lbs 3 Chest-to-bar Pull-ups Rest 1 min between each cycle. For each cycle restart the AMRAP.

For 5 cycles: AMRAP in 3 mins of: 3 Handstand Push-ups 6 Power Cleans, 115/75 lbs 3 Bar Muscle-ups Rest 1 min between each cycle. For each cycle restart the AMRAP.

Every 1 min for 6 mins, alternating between: Top Ring Row Hold, 30 secs Deadbug, 30 secs

For time: Row, 500 m -- then -- 3 rounds of: 5 Front Squats, 95/65 lbs 10 Dumbbell Snatches, 45/25 lbs -- then -- Farmer Carry, 70 m -- then -- Row, 500 m -- then -- 3 rounds of: 5 Front Squats, 95/65 lbs 10 Dumbbell Snatches, 45/25 lbs -- then -- Farmer Carry, 70 m -- then -- Row, 500 m -- then -- 3 rounds of: 5 Front Squats, 95/65 lbs 10 Dumbbell Snatches, 45/25 lbs -- then -- Farmer Carry, 70 m

For time: Farmer Carry, 70 m -- then -- 3 rounds of: 5 Front Squats, 95/65 lbs 10 Dumbbell Snatches, 50/35 lbs -- then -- Row, 500 m -- then -- Farmer Carry, 70 m -- then -- 3 rounds of: 5 Front Squats, 95/65 lbs 10 Dumbbell Snatches, 50/35 lbs -- then -- Row, 500 m -- then -- Farmer Carry, 70 m -- then -- 3 rounds of: 5 Front Squats, 95/65 lbs 10 Dumbbell Snatches, 50/35 lbs -- then -- Row, 500 m

For time: Farmer Carry, 70 m -- then -- 3 rounds of: 7 Front Squats, 115/75 lbs 12 Alternating Dumbbell Snatches, 50/35 lbs -- then -- Row, 500 m -- then -- Farmer Carry, 70 m -- then -- 3 rounds of: 7 Front Squats, 115/75 lbs 12 Alternating Dumbbell Snatches, 50/35 lbs -- then -- Row, 500 m -- then -- Farmer Carry, 70 m -- then -- 3 rounds of: 7 Front Squats, 115/75 lbs 12 Alternating Dumbbell Snatches, 50/35 lbs -- then -- Row, 500 m

For 3 cycles: AMRAP in 2 mins of: Grunt Work Type Movement Rest 1 min between each cycle. For each cycle restart the AMRAP.

Complete as many rounds as possible in 8 mins of: 10 Deadlifts, 135/95 lbs 8 Box Jump Overs

Complete as many rounds as possible in 8 mins of: 10 Deadlifts, 225/155 lbs 10 Box Jump Overs

Complete as many rounds as possible in 24 mins of: 8 Hanging Knee Raises 10 Double Unders 8 Wall Balls

Complete as many rounds as possible in 24 mins of: 6 Toes-to-bars 20 Double Unders 12 Wall Balls

Complete as many rounds as possible in 24 mins of: 10 Toes-to-bars 40 Double Unders 16 Wall Balls

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

Half Kneeling Medicine Ball Chop 8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets.