For time: 25 Pull-ups 50 Deadlifts, 135 lbs 50 Push-ups 50 Box Jumps, 24 in 50 Floor Wipers, 135 lbs 50 Dumbbell Clean & Jerks, 35 lbs 25 Pull-ups

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

5 rounds for time of: 400 m Run 10 Push Press (95/65#) 20 Push-ups Post total time

Deadlift 5-4-3-2-1-1-1

Post Strength 5 rounds for time of: 10 Hollow Rocks 10 Supermans 10 Ring Rows Post total time.

Happy Birthday! Set up before a clock, and every minute on the minute for a minimum of 10 minutes perform: 4 Hang Power Cleans (95#/65#) 20 Air Squats Can you continue for twelve minutes? Fifteen minutes? Twenty minutes? (WOD Capped at 20 minutes) Record rounds and partials completed in required time. Rules: *Must complete 10 minutes or 10 rds. minimum **If you fall behind the clock keep going to ten rounds. For each minute not completed within the 1 minute window (up to 10 min.) you must perform 10 burpees/min penalty after the WOD. *** Get past 10 minutes and add weight to bar

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

5 rounds for time of: 3 Snatches, 95 lbs 15 Overhead Squats, 95 lbs Run, 400 m

10 rounds for time of: 10 Pull-ups 10 Burpees Post total time.

As many rounds as possible in 20 minutes of: 400 m Run 10 Ring Dips 10 Kettlebell Swings (53#/35#) 10 ABMAT Sit-ups Post total rounds.

3 rounds for time of: Row, 500 m 12 Deadlifts, 0.5x bodyweight 21 Box Jumps, 20 in

Bear Complex 7-7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets. One rep is: 1 Power Clean 1 Front Squat 1 Push-Press 1 Back Squat 1 Push-Press Complete 7 reps for one set. 5 sets total working up to your max. Do not let go of the bar. If you do, you must restart the set.

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

2 rounds for time of: 400m Run 40 Air Squats 30 ABMAT Sit-ups 20 Push-ups 10 Pull-ups Post total time.

Go / No Go or Pass / Fail (Record reps completed): 5 Front Squats 155/105 lbs 5 Overhead Squats 95/65 lbs 5 Deadlifts 225/155 lbs 5 Kettlebell Swings 70/53 lbs 3 Thrusters 135/95 lbs 15 10ft Wall Balls 20/14 lbs 5 Squat Cleans 135/95 lbs 5 Push Jerks 135/95 lbs 3 Squat Snatches 135/95 lbs 5 Presses 95/65 lbs 5 Push Presses 135/95 lbs 5 Sumo Deadlift High-pulls 95/65 lbs 3 Pull-up - Chest To Bar (2 women) 5 Ring Push-ups 10 Kipping pull-ups 5 Pull-ups - Strict 2 Rope Climb 15' 3 L Pull-ups (2 women) 3 Muscle-ups (2 women) 25 Push-ups 5 Slapping Push-ups (3 women) 10 Bar Dips (5 women) 5 Ring Dips (3 women) 5 Handstand Push-ups Strict (3 women w/ 1 AbMat) 10 Burpees 10 GHD Sit-ups 10 Ring Knees-to-Elbows 10 Box Jump (Rebounding) 24"/20" 3 Pistol - right legs 3 Pistol - left legs 10 Double Unders Post total skills/reps completed. Standards: Front Squats: Crease of hip below parallel, full hip extension at top of squat Overhead Squats: Crease of hip below parallel, full hip extension at top of squat Deadlifts: Full extension at top, hands stay on bar for all five reps Kettlebell Swings: Arms must stay straight and ears in front of arms in overhead position Thrusters: Crease of hip below parallel and ears in front of arms in overhead position Wall Balls: Crease of hip below parallel. Ball must touch OVER the 10'/9' mark. Must catch ball every rep, Drop = fail Squat Cleans: Must catch bar in full squat with crease of hip below parallel. Must open hip, elbows in front. Hands stay on bar for all five reps Push Jerks: Ears in front of arms in locked out overhead position. Push or split Squat Snatches: Must catch in squat with crease of hip below parallel. Must stand to open hip. Keep hands on bar for all three reps. (keep attempting as long as you get three in a row and don't let go) Press: Ears in front of arms in locked out overhead position, no knee bend or dip Push Presses: Ears in front of arms in locked out overhead position Sumo Deadlift High-pulls: Elbows above bar at top, bar under chin Pull-up - Chest To Bar: Chest must touch bar, full arm extension at bottom Ring Push-ups: shoulder below elbows at bottom, full lockout, maintain plank, no resting on floor Kipping pull-up: Chin must clear bar, full arm extension at bottom Pull-up - Strict: Chin must clear bar, full arm extension at bottom Rope Climb 15': start standing on floor, no jump, must touch over 15 ft. line L Pull-ups: Toes above hips at start and end of pull-up. Can lower the legs at every rep, but toes must be above hip before you start pull-up Muscle-ups: Must turn palms out at bottom prior to beginning movement. Must turn palms forward when over the rings before returning to start position. Must not come off the rings for all three reps Push-ups: shoulder must go below elbows at bottom, full lockout, maintain plank, no resting on floor, no thighs on floor Slapping Push-ups: Touch chest to deck, then both hands must touch the chest when at top Bar Dips: shoulder below elbows at bottom, kip allowed Ring Dips: shoulder below elbows at bottom, turn out palms at top Handstand Push-ups: Head to floor, full lockout, strict, no kip Burpees: Chest-to-deck w/6" jump, unbroken GHD Sit-ups: one hand touches ground, then touches post Ring Knees-to-Elbows: knees must touch elbows, arms straight Box Jump (Rebounding) 24"/20": jump as soon as feet hit ground, full open hip Pistol - right legs: leg cannot touch ground, ankle depth Pistol - left legs: leg cannot touch ground, ankle depth Double Unders: unbroken, no snags Men can have 8 No Go/Women 10 No Go Test movements in order, at conclusion of test athlete may re-test any fail for one more attempt.

Go / No Go or Pass / Fail (Record # RX reps completed or change exercise to scaled if zero RX reps completed): 3 Front Squats 95/65 lbs 3 Overhead Squats 75/55 lbs 5 Deadlifts 185/115 lbs 5 Kettlebell Swings 53/35 lbs 3 Thrusters 95/65 lbs 10 10ft / 9ft Wall Balls 20/14 lbs 3 Squat Cleans 95/65 lbs 3 Push Jerks 95/65 lbs 3 Squat Snatches 75/55 lbs 3 Presses 75/55 lbs 3 Push Presses 95/65 lbs 3 Sumo Deadlift High-pulls 95/65 lbs 3 Ring Push-ups 5 Kipping pull-ups 3 Pull-ups - Strict 1 Rope Climb 10' 1 Muscle-Up 10 Push-ups 3 Bar Dips 2 Handstand Push-ups 7 Burpees 10 Weighted Sit-ups 45/25 lbs 7 Knees-to-Elbows 5 Box Jump 24"/20" 2 Pistol - right legs (Med Ball Target) 2 Pistol - left legs (Med Ball Target) 7 Double Unders Standards: Front Squats: Crease of hip below parallel, full hip extension at top of squat Overhead Squats: Crease of hip below parallel, full hip extension at top of squat Deadlifts: Full extension at top, hands stay on bar for all 5 reps Kettlebell Swings: Arms must stay straight and ears in front of arms in overhead position Thrusters: Crease of hip below parallel and ears in front of arms in overhead position Wall Balls: Crease of hip below parallel. Ball must touch OVER the 10’ mark for Men or 9' mark for Women. Must catch ball every rep, Drop = fail, Bottom of Line must be visible or no rep Squat Cleans: Must catch bar in full squat with crease of hip below parallel. Must open hip, elbows in front. Hands stay on bar for all 3 reps Push Jerks: Ears in front of arms in locked out overhead position. Push or split Squat Snatches: Must catch in squat with crease of hip below parallel. Must stand to open hip. Keep hands on bar for all three reps. (keep attempting as long as you get three in a row and don’t let go) Press: Ears in front of arms in locked out overhead position, no knee bend or dip Push Presses: Ears in front of arms in locked out overhead position Sumo Deadlift High-pulls: Elbows above bar at top, bar under chin Ring Push-ups: shoulder below elbows at bottom, full lockout, maintain plank, may rest each rep Kipping pull-up: Chin must clear bar, full arm extension at bottom, can rest between reps Pull-up - Strict: Chin must clear bar, full arm extension at bottom, can rest between reps Rope Climb 10': start with feet on floor, can use feet, must touch over 10 ft. line Muscle-ups: Must start with feet off floor (no jumping muscle-up). Must lock out at top. Push-ups: shoulder must go below elbows at bottom, full lockout, maintain plank, no resting on floor Bar Dips: shoulder below elbows at bottom Handstand Push-ups: Head to floor for men, Head to 1 AbMat for women, full lockout Burpees: Chest-to-deck w/6" jump, no stopping Weighted Sit-ups: Shoulder blades touch floor, hold weight on chest, full upright sit-up, cannot drop weight until all reps completed Knees-to-Elbows: knees must touch elbows, arms straight. can rest between reps Box Jump 24"/20": feet must land on box, full open hip at top Pistol - right legs: leg cannot touch ground, med ball depth. can rest between reps Pistol - left legs: leg cannot touch ground, med ball depth. can rest between reps Double Unders: unbroken, no snags, can mix single unders in between with no stopping This is not a time workout.

For Time: 21 Dumbbell Push Presses (40#/25#) 500 m Row 18 Dumbbell Push Presses 500 m Row 15 Dumbbell Push Presses 500 m Row Post total time.

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

As many rounds as possible in 10 minutes of: 10 Front Squats 95 lbs 10 Ring Dips 10 Double Unders Post total rounds.

8 Rounds of 100m Hill Sprint * Rest on the run back down the hill. Post time per round.

For time: 100 Pull-ups

3 rounds for time of: 50 Double Unders 50 ABMAT Sit-ups 50 Good Mornings (45#/33#) Post total time.

5 rounds for time of: 6 Sumo Deadlift High Pulls, 95 lbs 6 Burpees 6 Front Squats, 95 lbs 6 Kettlebell Swings, 53 lbs 6 Hang Power Snatches, 95 lbs

For Time: 1.36 mile Trail Run to Mossy Stump Hill and back *Use Sandbag or Vest if you have it Post load and total time.

10 rounds for time of: 3 Snatches, 135/95 lbs 15 Wall Balls, 20/14 lbs

5 ROUNDS FOR TIME: Run 400 meters 15 burpees

Row 5 km This is an all out effort for time.

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

3 rounds for time of: 400 m Run 10 Single Arm Dumbbell Power Snatch (left)s (40#/25#) 10 Single Arm Dumbbell Power Snatch (right)s (40#/25#) 50 Air Squats Post total time.

This one is from Jesse Local's Gym! Tabata deadlift 50% of 1RM. (Score equals the # reps over 50. eg. 12,10,8,8,8,6,4 = 14pts) Tabata SDHP 105/70. Score = total reps Tabata row for Cal. Score = total cal all rounds Post DL load/ Total Scores