Tabata Toes-to-bar Rest 1 min 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 Dumbbell Hang Squat Clean, 45/25 lbs Rest 1 min 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 Dumbbell Hang Squat Clean, 35/20 lbs Rest 1 min 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 Knees-to-elbow Rest 1 min 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 Dumbbell Hang Squat Clean, 35/20 lbs Rest 1 min 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 Dumbbell Hang Squat Clean, 25/15 lbs Rest 1 min 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 Knees-to-chest Rest 1 min 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 Dumbbell Hang Squat Clean, 25/15 lbs Rest 1 min 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.

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

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.

3 rounds, 1 min per station, of: Burpee Wall Ball, 14/10 lbs Deadlift, 95/55 lbs Medicine Ball Sit-up, 14/10 lbs Hang Power Clean, 95/55 lbs Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

3 rounds, 1 min per station, of: Burpee Wall Ball, 10/8 lbs Deadlift, 65/45 lbs Med Ball Sit-up Hang Power Clean, 65/45 lbs Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

3 rounds, 1 min per station, for reps: Burpee Wall Ball, 20/14 lbs Deadlift, 115/75 lbs Medicine Ball Sit-up, 20/14 lbs Hang Power Clean, 115/75 lbs Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

3 rounds for time of: Ring Hold, 2 mins

3 rounds for time of: Ring Hold, 2 mins

3 rounds for time of: Ring Hold, 2 mins

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

Complete as many rounds as possible in 20 mins of: 10 Deadlifts, 225/155 lbs 10 Strict Handstand Push-ups

Complete as many rounds as possible in 20 mins of: 10 Deadlifts, 185/125 lbs 10 Handstand Push-ups

Complete as many rounds as possible in 20 mins of: 10 Deadlifts, 135/115 lbs 10 Dumbbell Z Press, 35/20 lbs

3 rounds for time of: 50 Air Squats 7 Strict Muscle-ups 10 Hang Power Cleans, 135/95 lbs

3 rounds for time of: 50 Air Squats 7 Chest-to-bar Pull-ups 10 Hang Power Cleans, 115/75 lbs

3 rounds for time of: 50 Air Squats 7 False Grip Ring Rows 7 Push-ups 10 Hang Power Cleans, 85/55 lbs

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

For time: 35 Box Jumps, 50/50 cm 35 Jumping Pull-ups 35 Kettlebell Swings, 12/8 kg 35 Walking Lunges 35 Knees-to-elbows 35 Dumbbell Push Press, 20/10 lbs 35 Dumbbell Deadlifts, 20/10 lbs 35 Wall Balls, 14/10 lbs 35 Burpees 35 Single Unders

For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders

3 rounds for time of: Run, 400 m 15 Dumbbell Hang Squat Clean & Jerks, 50/35 lbs 9 Weighted Strict Pull-ups, 50/35 lbs

5 rounds for time of: Run, 400 m 15 Dumbbell Hang Squat Clean & Jerks, 35/25 lbs 9 Weighted Strict Pull-ups, 35/25 lbs

5 rounds for time of: Run, 400 m 15 Dumbbell Hang Squat Clean & Jerks, 35/25 lbs 9 Weighted Strict Pull-ups, 35/25 lbs

5 rounds for time of: Run, 400 m 15 Dumbbell Hang Squat Clean & Jerks, 25/20 lbs 9 Ring Rows