Each for time: Row: 10x 300 m Rest as needed between efforts.

Every 1 min for 20 mins, alternating between: 8 Thrusters, 40/30 kg 8 Burpees

Each for time: Row 1000 m Row 750 m Row 500 m Row 250 m Row 150 m Rest 1 min between efforts.

For time: 30 Ski Erg Calories 20 Back Squats, 60 kg Double Kettlebell Front Rack Lunge, 30 m 40 Kettlebell Snatches, 16 kg 50 Hanging Knee Raises 40 Kettlebell Snatches, 16 kg Double Kettlebell Front Rack Lunge, 30 m 20 Back Squats, 60 kg 30 Ski Erg Calories

For time: 50 Row Calories 50 Burpee Box Jump Overs 50 Deadlifts, 50 kg 50 Wall Balls 50 Dips 50 Wall Balls 50 Deadlifts, 50 kg 50 Burpee Box Jump Overs 50 Row Calories

For time: 50 Kettlebell Swings, 16 kg 100 Air Squats 50 Push Press, 15 kg Ski Erg, 1000 m 50 Power Snatches, 15 kg Row, 1500 m 50 Hang Power Cleans, 15 kg Ski Erg, 500 m 25 Deadlifts, 15 kg 50 Air Squats, 15 kg 25 Kettlebell Swings, 16 kg

Barbell Lunge 10-10-10-10-10, using heaviest weight per set Single Leg Rdl (Kb/Db) 10-10-10-10-10, using heaviest weight per set Back Squat 10-10-10-10-10, using heaviest weight per set

3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups

For time: 15 Hang Power Snatches, 25 kg 35 Row Calories 15 Good Mornings, 10 kg 12 Hang Power Snatches, 25 kg 35 Row Calories 12 Good Mornings, 10 kg 9 Hang Power Snatches, 25 kg 35 Row Calories 9 Good Mornings, 10 kg

For time: 50 Kettlebell Swing (American)s 50 Kb Goblet Squat And Press, 16 kg 40 Kettlebell Swing (American)s 40 Kb Goblet Squat And Press, 16 kg 30 Kettlebell Swing (American)s 30 Kb Goblet Squat And Press, 16 kg 20 Kettlebell Swing (American)s 20 Kb Goblet Squat And Press, 16 kg 10 Kettlebell Swing (American)s 10 Kb Goblet Squat And Press, 16 kg

5 Double KB Swing + 5 Double KB Front Squat + 5 Double KB Push Press 5x5, using same weight per set Double Kettlebell Front Rack Lunge 5x10, using same weight per set Rest 3 mins Dumbbell Bench Press 5-5-5-5-5, using heaviest weight per set Db Chest Fly On Bench 5-5-5-5-5, using heaviest weight per set

For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups

Each for time: Ski Erg: 8x 120 m Perform at 90% effort / RPE 17 Rest 15 secs between efforts.

For time: 100 Slamballs 90 Hanging Knee Raises 80 Wall Balls 70 Burpees 60 Box Jumps 50 Row Calories 40 Kettlebell Swings 30 Kettlebell Snatches 20 Single Arm Kb Thrusters 10 Pull-ups

Each for distance: Ski Erg: 1x 5 mins Perform at 75% effort / RPE 14

Record your best Back Squat 2 rep max lift. Only include the heaviest 2 rep, do not include sets prior to it.

As many reps as possible in 10 mins of: Back Squat, 80% 1RM

3 rounds for time of: Row, 400 m 12 Box Jumps 21 Kettlebell Swings

2 rounds for time of: 21 Wall Balls 21 AbMat Sit-ups

Each for time: Row: 6x 150 m Rest 30 secs between efforts.

Each for time: Row 500 m Row 400 m Row 200 m Row 100 m Row 300 m Rest 1 min between efforts.

3 rounds for time of: 10 Bench Press, 40 kg 10 Ring Rows

Complete as many rounds as possible in 15 mins of: 10 Back Squats, 40 kg Sprint, 40 m 5 Hurdle Hops 10 Box Jumps

Each for time: Ski Erg: 8x 125 m Rest 15 secs between efforts.

Each for time: Row: 4x 150 m Rest 30 secs between efforts.

Each for time: Ski Erg: 8x 150 m Rest 15 secs between efforts.

4 rounds for time of: 5 Pull-ups 10 Push-ups 15 AbMat Sit-ups 20 Squats

For 10 cycles: AMRAP in 1 min of: 5 Deadlifts, 70% 1RM 10 Push-ups Rest 2 mins between each cycle. For each cycle restart the AMRAP.

Every 1 min for 15 mins, alternating between: 8 Front Rack Lunges 12 Single Arm DB Bent Over Rows Rest 2 mins

Complete as many rounds as possible in 10 mins of: 5 Power Cleans 8 Pull-ups 13 Push-ups 21 Air Squats