For time: Run, 800 m -- then -- 4 rounds of: 10 Push Press, 135/95 lbs 15 Toes-to-bars

Complete as many rounds as possible in 20 mins of: 15 Deadlifts 15 Hang Squat Clean & Jerks 15 Floor Press Plank Hold, 2 mins

4 Deadlifts, pick load Every 1 min for 10 mins.

5 rounds for time of: 15 Deadlifts, 115/75 lbs 15 Sit-ups 10 Box Jump Overs, 24/20 in

4 rounds for max reps of: Run, 400 m, 2 mins max rep Max Rep Burpees, 1 min

Complete as many rounds as possible in 10 mins of: Run, 200 m 20 Double Unders 10 Alternating Front Rack Reverse Lunges

Bench Press 6-4-2-6-4-2 Use the heaviest weight you can for each set. Rest as needed between sets.

Complete as many rounds as possible in 10 mins of: 10 Burpees 10 Hang Power Snatches, 75/55 lbs Run, 200 m

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

4 rounds for max reps of: max rep Dumbbell Thrusters, 1 min max rep Dumbbell Bent Over Rows, 1 min max rep Up Downs, 1 min max rep Alternating Dumbbell Hang Clean & Jerks, 1 min Rest 1 min

4 Back Squats, pick load Every 1 min for 10 mins.

For time: Row, 750 m 10 Thrusters, 95/65 lbs Row, 500 m 20 Thrusters Row, 250 m 30 Thrusters

Complete as many rounds as possible in 10 mins of: 10 Air Squats 9 R Arm Dumbbell Snatches, 50/35 lbs 10 Push-ups 9 L Arm Dumbbell Snatches, 50/35 lbs

Mobility This is not a timed workout.

Complete as many rounds as possible in 16 mins of: Run, 400 m 20 Tuck-ups 20 Up Downs 20 Dumbbell Hang Power Cleans

Every 3 mins for 12 mins do: 20 Flutter Kicks (4 Count)s 10 Thrusters 10 Dumbbell Burpees

Complete as many rounds as possible in 4:30 of: max rep Push-ups, 2 mins Plank Hold, 2 mins

50-40-30-20-10 reps, for time of: Squat Jump Sit-up Russian Kettlebell Swing

10 Burpee Box Jump Overs, 24/20 in Every 1 min for 5 mins.