In 10 mins do: 25/20 Row Calories then in the remaining time, AMRAP of: 10 Box Jumps 10 Dumbbell Snatches, 45/25 lbs

3 rounds for quality of: 14 Dumbbell Walking Lunges, lbs Rest 40 secs Plank Hold, 45 secs Rest 40 secs

Back Squat 4-4-4-4-4 Use the heaviest weight you can for each set. Rest as needed between sets.

Single Arm Dumbbell Row 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.

10-9-8-7-6-5-4-3-2-1 reps, for time of: Deadlift, 135/95 lbs Burpee

For time: 20 Double Unders 10 Hanging Knee Raises 10 Russian Kettlebell Swings 10 Thrusters 9 Hanging Knee Raises 9 Russian Kettlebell Swings 9 Thrusters 8 Hanging Knee Raises 8 Russian Kettlebell Swings 8 Thrusters Run, 200 m 7 Hanging Knee Raises 7 Russian Kettlebell Swings 7 Thrusters 6 Hanging Knee Raises 6 Russian Kettlebell Swings 6 Thrusters 5 Hanging Knee Raises 5 Russian Kettlebell Swings 5 Thrusters Run, 200 m 4 Hanging Knee Raises 4 Russian Kettlebell Swings 4 Thrusters 3 Hanging Knee Raises 3 Russian Kettlebell Swings 3 Thrusters 2 Hanging Knee Raises 2 Russian Kettlebell Swings 2 Thrusters 1 Hanging Knee Raise 1 Russian Kettlebell Swing 1 Thruster Run, 200 m 20 Double Unders

6 rounds for time of: Run, 200 m 7 Deadlifts, 95/65 lbs 6 Power Cleans, 95/65 lbs 5 Pull-ups

For time: 4 rounds of: Run, 403 m 12 Deadlifts, 135/95 lbs 12 Power Snatches, 135/95 lbs -- then -- 2 rounds of: 6 Muscle-ups Sled Push, 70/45 lbs, 70 m

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

Complete as many rounds as possible in 8 mins of: 10 Barbell Lunges 1 Wall Walk Farmer Carry, 70 m

Complete as many rounds as possible in 8 mins of: 10 Dumbbell Walking Lunges Handstand Walk, 15 ft NaN Farmer Carries, 70 m

For time: 15 Russian Kettlebell Swings 15 Burpees 15 Wall Balls 1 Rope Climb 12 Russian Kettlebell Swings 12 Burpees 12 Wall Balls 1 Rope Climb 9 Russian Kettlebell Swings 9 Burpees 9 Wall Balls 1 Rope Climb -- then -- Run (medicine ball), 403 m -- then -- 3 rounds of: 10 Shoulder-to-Overheads 10 Box Jumps -- then -- 30 Row Calories

For time: 40 Row Calories -- then -- 3 rounds of: 10 Shoulder-to-Overheads 12 Box Jumps -- then -- Run (medicine ball), 403 m -- then -- 15 Russian Kettlebell Swings 15 Bar Facing Burpees 21 Wall Balls 2 Rope Climbs 12 Russian Kettlebell Swings 12 Bar Facing Burpees 18 Wall Balls 2 Rope Climbs 9 Russian Kettlebell Swings 9 Bar Facing Burpees 15 Wall Balls 2 Rope Climbs

Death By Row With a continously running clock perform: Row 140 m in the first 1 min Row 140 m + 20 m in the second 1 min Row 140 m + 40 m in the third 1 min ... Continuing this for as long as you are able.

With a continuously running clock perform: 4 Assault Bike Calories in the first 1 min 6 Assault Bike Calories in the second 1 min 8 Assault Bike Calories in the third 1 min ... Continuing this for as long as you are able.

Complete as many rounds as possible in 18 mins of: 10 Hanging Knee Raises 10 Ground-to-Overheads, 95/65 lbs Run, 200 m

Complete as many rounds as possible in 18 mins of: 7 Toes-to-bars 10 Ground-to-Overheads Run, 400 m

In 11 mins do: Run, 800 m then in the remaining time, AMRAP of: 3 Pull-ups 6 Push-ups 9 Air Squats

In 11 mins do: Row, 800 m then in the remaining time, AMRAP of: 10 Dumbbell Snatches 10 Double Unders

Tabata Thruster, pick load The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Tabata Kettlebell Swing (Russian), pick load The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Tabata Burpee The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Tabata Calories Any Machine The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total distance performed in all of the intervals.

For time: Run, 403 m 18 Wall Balls 15 Power Cleans 12 Burpees 9 Pull-ups Run, 800 m 9 Pull-ups 12 Burpees 15 Power Cleans 18 Wall Balls Run, 403 m

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

Single Arm Dumbbell Row 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.

As many reps as possible in 10 mins of: Row Calorie

5 rounds for time of: Run, 403 m 10 Deadlifts 10 Box Jumps

5 rounds for max reps of: max rep Calories Any Machines, 1 min max rep Dumbbell Snatches, 1 min max rep Burpees, 1 min Rest 1 min