21-18-15-12-9-6-3 reps for time of:

Wall Ball 20/14 

AbMat Sit-up

Overhead Lunge 45/25 

For time:

Run 1 mile

then:

3 rounds of:

15 Power Cleans 135/95

30 Double Unders

Complete as many rounds as possible in 15 mins of:

5 Thrusters 115/80

8 Strict Pull-ups 

30 Double Unders

For time:

70 Burpees

60 AbMat Sit-ups

50 Kettlebell Swings, 53/35 lbs

40 Toes-to-bars

30 Handstand Push-ups

Every 1 min for 30 mins, alternating between:

3 Squat Cleans 165/110

Run 100 meters

In teams of two, with one partner working at a time, complete for time:

100 Box Jumps 24/20

70 Pull-ups 

40 Burpees

100 Sit-ups

50 Power Cleans 135/95

100 Wall Ball Shots 20/14

5 rounds for time of:

7 Deadlifts 255/175 

13 Toes-to-bars

10 Lateral Burpee Over Bars

For time:

Run 800 meters

20 Overhead Squats 95/65

40 Push Press 95/65

Run 400 meters

15 Overhead Squats 95/65

30 Push Press 95/65 

Run 200 meters 

10 Overhead Squats 95/65 

20 Push Press 95/65 

5 rounds for time of:

25 AbMat Sit-ups

10 Burpee Box Jumps

15 Pull-ups

Complete as many rounds as possible in 15 mins of:

10 Push-up (hand release)

15 Wall Balls 20/14 

20 Kettlebell Swings 53/35

Complete as many rounds as possible in 14 mins of:

8 Power Snatches 115/75 

Run 200 meters 

12 Power Cleans 115/75 

Run 200 meters 

In teams of 2, with 1 partner working at a time, complete for time:

Row 1600 Meters

50 Shoulder to Overhead 95/65

50 Burpee Pull-ups 

50 Shoulder to Overhead 95/65

Run 800 meters

50 Power Snatches 95/65

4 rounds, 3 mins each, for max reps of:

Row 500/400 meters

Max reps in remaining time Wallballs 20/14 

Rest 3 mins

On the minute every minute for 8 minutes:

Deadlift x 2 reps.

Then:

3 rounds  for time:

15 Deadlifts 225/155

15 Box Jump Overs 24/20

1 Minute Plank Hold 

For Time:

Run 400 meters

30 Pull-ups

60 Air Squats 

Run 400 meters 

20 Chest to Bar Pull-ups 

40 Air Squats 

Run 400 meters 

15 Bar Muscle-ups 

30 Air Squats 

Every minute on the minute for 8 minutes: Power Snatch + Overhead Squat

Then:

For time:

50 Squat Snatches 95/65 

50 Burpees

50 Double Unders

Every minute on the minute for 7 minutes: Power Clean x 2 reps.

Then:

Complete as many rounds as possible in 15 mins of:

2 Power Cleans 205/135 

4 Strict Handstand Push-ups

16 AbMat Sit-ups

In teams of 2, with 1 partner working at a time, complete for time:

30 Power Cleans 135/95

100 Wall Ball Shots 20/14

30 Power Cleans

100 Sit-ups

30 Strict Burpees 

100 Box Jumps 24/20

5 rounds for time of:

Run, 200 m

5 Squat Clean Thrusters, 155/105 lbs

5 Bar Muscle-ups

4 rounds, 1 min per station, for max reps of:

Row Calorie

Weighted Step-ups 24/20

Handstand Push-ups

Dumbbell Snatches

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.