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

21-15-9 reps, for time of: Clean, 135/95 lbs Ring Dip

Every 1 min for 30 mins do: 5 Pull-ups 10 Push-ups 15 Air Squats

Shoulder Press 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

3 rounds for time of: Row, 500 m Run, 400 m

Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Hang Power Clean 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

For Time: 500 m Row 50 Presses 45 lbs 400 m Row 40 Push Presses 95 lbs 300 m Row 30 Push Jerks 115 lbs 200 m Row 20 Thrusters 135 lbs 100 m Row 10 Overhead Squats 165 lbs Post total time.

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

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21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up

For Time: 25 Push-ups 200 m Run 400 m Farmers Walk (Kettlebell) 24/16 kg 50 Sit-up (abmat)s 800 m Run 200 m Farmers Walk (Kettlebell) 100 Air Squats Post total time.

For time: 30 Snatches, 135/95 lbs Use 95 pounds, 65 pounds or broomstick as needed.

Complete as many rounds as possible in 20 mins of: 5 Handstand Push Ups 10 One legged squats, alternating 15 Pull-ups

For Time: 21 Presses 95/65 lbs 800 m Run 21 Push Presses 800 m Run 21 Push Jerks Post total time.

For Time: 21 Ring Dips 21 Kettlebell Swings 18 Ring Dips 18 Kettlebell Swings 15 Ring Dips 15 Kettlebell Swings 12 Ring Dips 12 Kettlebell Swings 9 Ring Dips 9 Kettlebell Swings 6 Ring Dips 6 Kettlebell Swings 3 Ring Dips 3 Kettlebell Swings Post total time.

5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs

As many rounds as possible in 20 mins of: 30 Double Unders 20 Barbell Squats 95 lbs 10 Push Presses 95 lbs Post total rounds.

For time: Run, 1 mi Row, 2000 m Run, 1 mi

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

5 rounds for time of: 3 Muscle-ups 6 Power Cleans 135 lbs 9 Push Jerks 135 lbs Post total time.

For Time: 800 m Run 21 Handstand Push-ups 400 m Run 15 Handstand Push-ups 200 m Run 9 Handstand Push-ups Post total time.

Run 3 mi This is an all out effort for time. Post total time.

2 rounds for time of: 400 m Run 30 Walking Lunges 15 Burpees 10 Push Presses 95 lbs Post total time.

3 rounds for time of: 21 Dumbbell Snatch (one arm - R)s, 40 lbs 21 Pull Up (L)s 21 Dumbbell Snatch (one arm - L)s, 40 lbs 21 Pull Up (L)s These are squat snatches.

3 rounds for time of: 10 Ring Dips 30 Sit-up (abmat)s 60 Double Unders Post total time.

For Time: 100 Walking Lunges 75 Sit-up (abmat)s 50 Box Jump (24 in.)s 25 Pull-ups 800 m Run Post total time.

Shoulder Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

For Time: Newster 30 Front Squats 95 lbs 30 Hang Power Cleans 95 lbs 30 Shoulder-to-Overheads 95 lbs 10 Burpees every drop of bar to ground Post total time.

For time: 30 Clean & Jerks, 135/95 lbs