For time: 100 Double Unders 50 Air Squats 25 Push Press, 95/65 lbs -- then -- 2 rounds of: 60 Double Unders 30 Air Squats 15 Push Press, 95/65 lbs -- then -- 3 rounds of: 40 Double Unders 20 Air Squats 10 Push Press, 95/65 lbs

For time: Run, 1 mi 50 Wall Balls, 20/14 lbs 30 Burpee Box Jump Overs, 24/20 in 10 Power Snatches, 165/105 lbs

Record your best Back Squat 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

Complete as many rounds as possible in 23 mins of: 9 Chest-to-bar Pull-ups 15 Power Cleans, 135/95 lbs 21 Air Squats Plate Run, 45/35 lbs, 400 m Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

Every 1 min for 30 mins, alternating between: 5 Push Press, 70% 1RM 10 Push-ups 20 AbMat Sit-ups

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

For time: 100 Pull-ups 100 Push-ups 100 AbMat Sit-ups 100 Air Squats

4 rounds for time of: 10 Deadlifts, 225/155 lbs 10 Knees To Elbows Run, 800 m

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

Record your best Squat Clean 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

Complete as many rounds as possible in 20 minutes of: 200m Run 21 Sumo Deadlift High-pulls 95/65 15 Pull-ups

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

5 rounds for time of: 2 Press, 95/55 lbs 2 Push Press, 95/55 lbs 2 Push Jerks, 95/55 lbs 2 Split Jerks, 95/55 lbs 8 Burpee Over Bars Run, 200 m

For time: 25 Burpees 25 Russian Kettlebell Swings, 55/35 lbs 25 Air Squats Run, 400 m 50 Burpees 50 Russian Kettlebell Swings, 55/35 lbs 50 Air Squats Run, 800 m 100 Kettlebell Thrusters, 55/35 lbs 100 AbMat Sit-ups

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

For time: Run, 1200 m 63 Kettlebell Swings, 1.5/1 pood 36 Pull-ups Run, 800 m 42 Kettlebell Swings, 1.5/1 pood 24 Pull-ups Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups

3 rounds for time of: 20 Hang Power Cleans, 95/65 lbs 20 Front Squats, 95/65 lbs 20 Push Press, 95/65 lbs

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

In 30 mins do: Run, 1600 m then in the remaining time, AMRAP of: 6 Pull-ups 8 Evil Wheels 10 Bent Over Barbell Rows, 95/65 lbs