3 rounds for time of:

Run 400 meters

15 Chest-to-bar Pull-ups

21 Alternating Dumbbell Snatches

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

Row 2000 meters

50 Toes to Bar 

60 Push Jerks 115/80

70 Pull-ups

80 Push-ups

90 Sit-ups

100 Lunges

Deadlift 3-3-3-3-3

Then:

3 rounds for time of:

Run 400 meters

15 Deadlifts 205/125

30 Goblet Squats 53/35

For time:

Row 1000 meters

Then:

21-15-9 reps of:

Shoulder to Overhead 135/95

Burpee Pull-ups 

For time:

40 Box Jump Overs 24/20

30 Power Cleans 115/80 

40 Toes-to-bars

30 Burpees

Run 800 meters

Complete as many rounds as possible in 15 mins of:

7 Strict Handstand Push-ups

14 AbMat Sit-ups

14 Wall Balls 20/14 

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

Power Snatch 95/65

Strict Pull-up

Front Squat 95/65

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

Row 2000 meters

80 Dumbbell Snatches

80 Box Jumps 

60 Toes to Bar

60 Shoulder to Overhead 95/65

60 Lateral Burpees over the Barbell 

5 rounds for time of:

18 Weighted Step-ups 24/20

Run 200 meters 

30 Air Squats

25 Sit-ups

As many reps as possible in 7 mins of:

3 Deadlifts, 185/125 lbs

3 Pull-ups

6 Deadlifts, 185/125 lbs

6 Pull-ups

9 Deadlifts, 185/125 lbs

9 Pull-ups ... Continue adding 3 reps each round to each movement until time expires.

Rest 3 minutes then:

As many reps as possible in 7 mins of:

3 Hang Power Cleans, 115/80 lbs

3 Hand Release Push-ups

6 Hang Power Cleans, 115/80 lbs

6 Hand Release Push-ups

9 Hang Power Cleans, 115/80 lbs

9 Hand Release Push-ups ... Continue adding 3 reps each round to each movement until time expires.

For time:

Row 800 meters

Run 1 mile

60 Kettlebell Swings 53/35

30 Burpee Box Jumps 24/20

Shoulder Press: 3-3-3-3-3

Then:

Complete as many rounds as possible in 15 mins of:

5 Thrusters 115/80 

8 Toes-to-bars

30 Double Unders

Every minute on the minute for 8 minutes: Hang Squat Clean x 2 reps.

Then:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Hang Power Clean 135/95 

Handstand Push-up

Wall Ball 20/14 

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

Run 800 meters (together)

60 Pull-ups 

50 Power Cleans 95/65

40 Sit-ups

200 Double unders

40 Sit-ups

50 Burpees 

60 Toes to Bar

70 KB Swings 53/35

10 rounds for time of:

5 Power Snatches 115/80 

12 Wall Balls 20/14

21-15-9-6-3 reps, for time of:

Toes-to-bar

Push-up

Box Jump Over 24/20

“Warm up”

Every minute on the minute for 5 minutes:

Deadlift x 2-3 reps.

Then:

5 Rounds for time:

Run 200 meters

9 Deadlift 225/155

9 Strict Pull-ups

Complete as many rounds as possible in 15 mins of:

7 Burpees

9 Shoulder-to-Overheads 115/80 

15 Air Squats

Pause Back Squat 3-3-3-3-3 (3 second pause at bottom of squat)

Then:

3 Rounds For Time:

50 Double-unders 

15 Back Squats 135/95

15 Pull-ups 

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

30 Burpee Box Jumps 24/20

50 Front Squats 95/65

50 Push-ups 

20 Burpee Box Jumps 24/20

50 Shoulder to Overhead 95/65

50 Chest to Bar Pull-ups 

10 Burpee Box Jumps 24/20