3 rounds for time of: 30 Toes To Bars 21 Ground To Overheads, 95 lbs

For time: 400 m Run 7 Overhead Squats (95/65 lbs) 26 Ring Dips 400 m Run 7 Overhead Squats 26 Push-ups (Hands release from ground) 400 m Run 7 Overhead Squats 26 Ring Dips 400 m Run 7 Overhead Squats 26 Push-ups (Hands release from ground) Post total time.

2 rounds for time of: 300 m Run 15 Lateral Over The Box Jumps (24"/20") 15 Dumbbell Squat Cleans (40/25 lbs) 30 Double Unders 15 Push-ups; hands must release from ground 30 Sit-up (abmat) 30 yd Walking Lunge Post total time.

For time: Run, 1200 m 63 Kettlebell Swings, 1.5/1 pood 36 Pull-ups Run, 800 m 42 Kettlebell Swings, 1.5/1 pood 24 Pull-ups Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups

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

From the 2010 CF Games Affiliate Cup Competition For reps: 1 minute max reps deadlift (265/173 lb.) Rest 1 minute 1 minute max reps pistols Rest 1 minute 1 minute max calories row

For time: Move a set of bumpers/plates (250/145 lb.) from point A to B (150 ft.) Instructions: You will be given a barbell(45#/33#) Sprint to the "wall" of plyo boxes, perform 10 burpee box jumps, carry your bumpers to the "loading" area, load bar or sled and transport bumpers 150 ft. to unload area, stack bumpers/plates in pairs. Only two RX transport methods: 1. Overhead Barbell Carry 2. Zercher Carry * Bar may not be rolled on the ground ** Each return trip to load your device is 10 burpee box jumps *** One Overhead Carry minimum required! 10 Burpee Box Jump (24"/20") 1st trip; then 10 each return trip 150 ft Bumper Transport 250/145 lbs Post total time.

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

4 rounds for time of: Walking Lunge, 50 m 50 Abmat Sit-ups

Row 500 m This is an all out effort for time.

Run 400 m This is an all out effort for time.

Row 1 km This is an all out effort for time.

A single set of Strict Pull-ups for max reps.

A single set of Muscle-ups for max reps.

A single set of Push-ups for max reps.

A single set of Pull-ups for max reps.

A single set of Handstand Push-ups for max reps.

A single set of Double Unders for max reps.

A single max effort Box Jump for total height.

A single Plank Hold for max time.

A single Handstand Hold hold for max time.

Max Effort KB Swings (53#/35#) No break, consecutive reps. Post total reps.

Clean & Jerk 15-12-9 Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same weight for each set. Rest as needed between sets.

7 rounds for time of: 7 Deadlifts 225 lbs 80ft. Broad Jumps 14 Push-up (rings)s Post total time.

For time: 50 Pull-ups Run, 400 m 21 Thrusters, 95/65 lbs Run, 800 m 21 Thrusters, 95/65 lbs Run, 400 m 50 Pull-ups With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

For Time: 800 m Run 30 Medicine Ball Clean (20#/14#) 20 Pull-ups 10 Clean and Jerks (115#/75#) 400 m Run 10 Clean and Jerks (115#/75#) 20 Pull-ups 30 Medicine Ball Clean (20#/14#) 800 m Run Post total time.

For time: 50 Sit-up (abmat)s 50 Double Unders 50 Sit-up (abmat)s 50 Walking Lunges 50 Sit-up (abmat)s 50 Burpees 50 Sit-up (abmat)s

As many rounds as possible in 15 minutes of: 12 Push Presses (75#/55#) 10 Box Jump (24"/20") Post total rounds.

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

For Time: 30 Back Squat (load = Bodyweight) 1 mile run Post total time.