Bench Press 5-5-5-5-5

Then:

Complete as many rounds as possible in 10 mins of:

5 Toes-to-bars

10 Push-ups

15 Air Squats

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

80 Weighted Box Step ups 24/20

50 Strict Pull-ups

Run 400 meters (together)

80 Wall Ball Shots 20/14

50 Single Arm Alternating Devils Presses

Run 400 meters (together)

40 Squat Clean 115/80

Strict Shoulder Press 5-5-5-5-5

Then:

5 rounds for time of:

7 Push Jerks 155/105 

25 Sit-ups

10 Deadlifts 155/105 

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

Squat Snatch 95/65 

Pull-up

Lateral Burpee Over Bar

For time:

Run 1 mile

-- then --

5 rounds of:

14 Box Jump Overs 24/20

12 Toes-to-bars

3 Wall Walks

For 5 cycles:

AMRAP in 3 mins of:

3 Power Cleans 135/95 

6 Push-ups

9 Air Squats

Rest 1 min between each cycle. For each cycle restart the AMRAP.

Front Squat 3-3-3-3-3

Then:

3 rounds for time of:

Run 400 meters

15 Thrusters 95/65 

10 Burpee Pull-ups

In teams of two, with one partner working at time, alternate between movements to complete

10 Rounds total of:

8 Power Cleans (115/75)

15 Wall Ball 20/14

8 Burpee Box Jump 24/20

For time:

Row 800 meters

-- then --

5 rounds of:

35 Double Unders

16 Weighted Sit-ups

10 Overhead Squats 95/65 

“Warm up”

Deadlift 3-3-3-3-3

THEN:

5 rounds for time of:

10 Deadlifts 225/155 

20 Kettlebell Lunges 53/35 

100 meter Single Arm Kettlebell Farmers Carry 

Complete as many rounds as possible in 18 mins of:

5 Push Press 115/75 

7 Hang Power Cleans 115/75 

9 Toes-to-bars

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

Row Calorie

Push-up

Pull-up

Burpee

Box Jump 24/20

Rest 1 min

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

4 rounds for time of:

Run 400 meters

25 Wall Balls 20/14

10 Power Snatches 95/65

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

Row 2000 meters

Run 800 meters (together)

60 Burpee Pull-ups

80 Push-ups

100 Sit-ups

120 Air Squats

4 rounds for max reps of:

max rep Russian Kettlebell Swings 70/53 - 1 minute

max rep Front Squat 115/80 - 1 minute

Rest 1 minute

For time:

Run 800 meters

24 Shoulder Press 95/65 

20 Toes-to-bars

Run 800 meters 

21 Push Press 115/80 

18 Toes-to-bars

Run 800 meters 

18 Push Jerks 135/95 

16 Toes-to-bars

On the minute every minute for 8 minutes: Power Clean 1-2 reps.

Then:

50-35-20 reps, for time of:

Double Under

Hang Power Clean 95/65

AbMat Sit-up

Complete as many rounds as possible in 20 mins of:

5 Strict Pull-ups

5 Strict Handstand Push-ups

10 Weighted Step-ups (choose load), 24/20

*strict handstand push up modifications: 5 weighted push-ups, 5 box push-ups, 5 push-ups, etc.

5 rounds, 2 mins each, for max reps of:

Run 100 meters

9 Burpees

max reps in remaining time Squat Clean Thrusters, 95/65 lbs

Rest 2 mins

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

3 Rounds of:

Run 400 meters (together)

30 Burpee pull-ups

30 Power Cleans 115/80