5 rounds for time of: 12 Ring Rows 20 Alternating Dumbbell Snatches, 35/25 lbs

3 rounds for time of: 50 Double Unders Handstand Hold, 2 mins 35 AbMat Sit-ups

3 rounds for time of: 50 Double Unders Handstand Hold, 1 min 35 AbMat Sit-ups

3 rounds for time of: 100 Single Unders Handstand Hold, 1 min 35 AbMat Sit-ups

Clean & Jerk 5-5-3-3-3-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

3 rounds for time of: 21 Hip & Back Extensions 21 Weighted Sit-ups, 50/35 lbs 21 Burpee Over Dumbbells 21 Inverted Burpees

3 rounds for time of: 15 Hip & Back Extensions 15 Weighted Sit-ups, 35/25 lbs 15 Burpee Over Dumbbells 15 Inverted Burpees

3 rounds for time of: 15 Back Extensions 15 Weighted Sit-ups, 25/15 lbs 15 Burpee Over Dumbbells 15 Inverted Burpees

Overhead Squat 5-5-3-3-3-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Beginning on a 8 min clock, complete as many reps as possible of: 25 Toes-to-bars 50 Double Unders 15 Squat Cleans, 135/85 lbs 25 Toes-to-bars 50 Double Unders 13 Squat Cleans, 185/115 lbs If completed before 8 mins, add 4 mins to the clock and proceed to: 25 Toes-to-bars 50 Double Unders 11 Squat Cleans, 225/145 lbs If completed before 12 mins, add 4 mins to the clock and proceed to: 25 Toes-to-bars 50 Double Unders 9 Squat Cleans, 275/175 lbs If completed before 16 mins, add 4 mins to the clock and proceed to: 25 Toes-to-bars 50 Double Unders 7 Squat Cleans, 315/205 lbs Stop at 20 mins.

Beginning on a 8 min clock, complete as many reps as possible of: 25 Hanging Knee Raises 50 Single Unders 15 Squat Cleans, 95/55 lbs 25 Hanging Knee Raises 50 Single Unders 13 Squat Cleans, 115/75 lbs If completed before 8 mins, add 4 mins to the clock and proceed to: 25 Hanging Knee Raises 50 Single Unders 11 Squat Cleans, 135/95 lbs If completed before 12 mins, add 4 mins to the clock and proceed to: 25 Hanging Knee Raises 50 Single Unders 9 Squat Cleans, 155/115 lbs If completed before 16 mins, add 4 mins to the clock and proceed to: 25 Hanging Knee Raises 50 Single Unders 7 Squat Cleans, 185/135 lbs Stop at 20 mins. **If you fully complete the workout, enter your total time. If you reached the time cap, simply hit the time cap option and enter the reps you completed. DO NOT put a tie break time. We do not have a tie break entry option. Please indicate this in your notes.**

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

15-12-9 reps, for time of: Thruster, 95/65 lbs Strict Pull-up

21-15-9 reps, for time of: Thruster, 65/45 lbs Ring Row

Deadlift 5-5-3-3-3-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

3 rounds for time of: Row, 300 m 15 Bodyweight Bench Press 20 Single Arm Dumbbell Row (Left)s, 25/15 lbs 20 Single Arm Dumbbell Row (Right)s, 25/15 lbs Row, 300 m

3 rounds for time of: Row, 500 m 15 Bodyweight Bench Press 20 Single Arm Dumbbell Row (Left)s, 40/25 lbs 20 Single Arm Dumbbell Row (Right)s, 40/25 lbs Row, 500 m

3 rounds for time of: Row, 500 m 15 Bodyweight Bench Press 20 Single Arm Dumbbell Row (Left)s, 35/20 lbs 20 Single Arm Dumbbell Row (Right)s, 35/20 lbs Row, 500 m

Run 5000 m This is an all out effort for time.

Run 3000 m This is an all out effort for time.

For time: 30 Double Unders 1 Squat Snatch, 115/75 lbs 30 Double Unders 2 Squat Snatches, 115/75 lbs 30 Double Unders 3 Squat Snatches, 115/75 lbs 30 Double Unders 4 Squat Snatches, 115/75 lbs

For time: 30 Double Unders 1 Snatch, 95/55 lbs 30 Double Unders 2 Snatches, 95/55 lbs 30 Double Unders 3 Snatches, 95/55 lbs 30 Double Unders 4 Snatches, 95/55 lbs

For time: 30 Single Unders 1 Snatch, 65/45 lbs 30 Single Unders 2 Snatches, 65/45 lbs 30 Single Unders 3 Snatches, 65/45 lbs 30 Single Unders 4 Snatches, 65/45 lbs

Complete as many rounds as possible in 15 mins of: 19 Wall Balls, 20/14 lbs 19 Row Calories

For time: 5 Strict Pull-ups 10 Push-ups 15 Air Squats 10 Strict Pull-ups 20 Push-ups 30 Air Squats 20 Strict Pull-ups 40 Push-ups 60 Air Squats 40 Strict Pull-ups 80 Push-ups 120 Air Squats

For time: 5 Pull-ups 10 Push-ups 15 Air Squats 10 Pull-ups 20 Push-ups 30 Air Squats 20 Pull-ups 40 Push-ups 60 Air Squats 40 Pull-ups 80 Push-ups 120 Air Squats

For time: 5 Jumping Pull-ups 10 Knee Push-ups 15 Air Squats 10 Jumping Pull-ups 20 Knee Push-ups 30 Air Squats 20 Jumping Pull-ups 40 Knee Push-ups 60 Air Squats 40 Jumping Pull-ups 80 Knee Push-ups 120 Air Squats

3 rounds for time of: 15 Power Snatches, 95/65 lbs 15 Thrusters, 95/65 lbs

3 rounds for time of: 15 Power Snatches, 75/55 lbs 15 Thrusters, 75/65 lbs

3 rounds for time of: 15 Power Snatches, 45/35 lbs 15 Thrusters, 45/35 lbs