For time: 21 Deadlifts, 135/95 lbs 21 Hand Release Push-ups 15 Deadlifts, 135/95 lbs 15 Hand Release Push-ups 9 Deadlifts, 135/95 lbs 9 Hand Release Push-ups 21 Deadlifts, 185/135 lbs Bear Crawl, 50 ft 15 Deadlifts, 185/135 lbs Bear Crawl, 50 ft 9 Deadlifts, 185/135 lbs Bear Crawl, 50 ft Time cap: 9 mins If you do NOT finish this workout, be sure to select ONLY the "Time Capped" option. Enter the number of reps you completed out of 165. Add your tie break time to your notes.

Tabata Row 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.

Tabata Suicide Run 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.

Tabata Double Under 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.

Tabata Burpee 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.

5 rounds for time of: 100 Single Unders 20 Sumo Deadlift High-pulls, 75/55 lbs 20 Sit-ups 15 Row Calories

5 rounds for time of: 50 Double Unders 20 Kettlebell Sumo Deadlift High-pulls, 32/24 kg 20 V Situps 20 Row Calories

For quality: Plank Practice, 12 mins Scale Practice, 12 mins L-Sit Practice, 12 mins Handstand Practice, 12 mins Stretch, 12 mins

2 rounds for time of: 75 Kettlebell Swings, 24/16 kg 50 GHD Sit-ups Row, 1000 m

2 rounds for time of: 75 Kettlebell Swings, 16/12 lbs 50 Tuck-ups Row, 800 m

2 rounds for time of: 75 Kettlebell Swings, 12/8 kg 50 Sit-ups Row, 600 m

Complete as many rounds as possible in 20 mins of: 4 Dumbbell Thrusters, 35/20 lbs 6 Hanging Knee Raises 24 Single Unders *Enter your total ROUNDS, not REPS here on btwb. We'll calculate your rep total for you on our end automatically.

Complete as many rounds as possible in 20 mins of: 4 Dumbbell Thrusters, 50/35 lbs 6 Toes-to-bars 24 Double Unders *Enter your total ROUNDS, not REPS here on btwb. We'll calculate your rep total for you on our end automatically.

Deadlift 10-8-6-4-2 Use the heaviest weight you can for each set. Rest as needed between sets.

For time: Dumbbell Overhead Walking Lunge, 50/35 lbs, 60 m 50 Dumbbell Box Step-ups, 60/50 cm 50 Strict Handstand Push-ups Handstand Walk, 60 m

For time: 60 Dumbbell Overhead Walking Lunges, 25/15 lbs 50 Dumbbell Box Step-ups, 25/15 lbs, 50/45 cm 50 Push-ups Bear Crawl, 60 m

For time: Dumbbell Overhead Walking Lunge, 35/25 lbs, 60 m 50 Dumbbell Box Step-ups, 35/25 lbs, 60/50 cm 50 Handstand Push-ups Handstand Walk, 60 m

3 rounds for quality of: Max Rep Pull Up Max Dumbbell Bench Press, 55/35 lbs Max Rep Air Squat, 1 min Rest 3 mins

3 rounds for quality of: Max Rep Pull Up Max Dumbbell Bench Press, 35/25 lbs Max Rep Air Squat, 1 min

3 rounds for quality of: Max Rep Ring Row Max Rep L Seated Db Press, 25/20 lbs Max Rep Air Squat, 1 min Rest 3 mins

For time: Run, 1600 m 9 Thrusters, 95/65 lbs Run, 800 m 15 Thrusters, 95/65 lbs Run, 400 m 21 Thrusters, 95/65 lbs

For time: Run, 1600 m 9 Thrusters, 115/75 lbs Run, 800 m 15 Thrusters, 115/75 lbs Run, 400 m 21 Thrusters, 115/75 lbs

For time: Run, 1200 m 9 Thrusters, 75/55 lbs Run, 800 m 15 Thrusters, 75/55 lbs Run, 400 m 21 Thrusters, 75/55 lbs

10 rounds for time of: 8 Ground-to-Overheads, 65/45 lbs 10 Bar Facing Burpees* Time cap: 15 minutes *may step over bar on burpees

10 rounds for time of: 8 Ground-to-Overheads, 95/65 lbs 10 Bar Facing Burpees Time cap: 15 minutes

5 rounds for time of: Run, 400 m 15 Single Arm Dumbbell Snatches, 20/25 lbs 15 Single Arm Dumbbell Snatches, 20/25 lbs

5 rounds for time of: Run, 400 m 15 Single Arm Dumbbell Snatches, 35/25 lbs 15 Single Arm Dumbbell Snatches, 35/25 lbs

6 rounds for time of: Handstand Walk, 8 m 4 Strict Muscle-ups 2 Deadlifts, 335/235 lbs

6 rounds for time of: Handstand Walk Practice, 8 m 4 Strict Chest-to-bar Pull-ups 2 Deadlifts, 245/205 lbs

6 rounds for time of: Bear Crawl, 16 m 4 Strict False Grip Supine Ring Rows 4 Push-ups 2 Deadlifts, 225/185 lbs