4 rounds for time of: Run, 400 m Dumbbell Farmers Carry, 50/35 lbs, 200 m

Hang Power Snatch 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Deadlift 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Every 1 min for 21 mins, alternating between: 10 Burpees 20 AbMat Sit-ups 20 Russian Kettlebell Swings, 55/35 lbs

For time: Run, 1 mi 21 Clean & Jerks, 155/105 lbs Run, 800 m 21 Clean & Jerks, 155/105 lbs Run, 1 mi U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Seated Shoulder Press 6-6-6-6-6 Use the heaviest weight you can for each set. Rest as needed between sets.

Back Squat (3 sec pause at bottom) 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

3 rounds for time of: Run, 800 m 30 Ring Dips 50 AbMat Sit-ups

Bench Press 10-8-6-4-2 Use the heaviest weight you can for each set. Rest as needed between sets.

Front Squat 6-6-6-6-6 Use the heaviest weight you can for each set. Rest as needed between sets.

For time: Row, 5000 m 200 Russian Kettlebell Swings, 55/35 lbs 200 Hand Release Push-ups

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

Back Squat 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as needed between sets.

3 rounds for time of: Run, 400 m 20 Hang Power Cleans, 95/65 lbs 20 Push Press, 95/65 lbs

Romanian Deadlift (Rdl) 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

Split Jerk 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Complete as many rounds as possible in 30 mins of: Row, 500 m Run, 400 m 3 rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats

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

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