Every 1 min for 30 mins, alternating between: 12/10 Assault Bike Calories 15/15 Chest-to-bar Pull-ups 15/15 Medicine Ball Sit-ups, 20/14 lbs 16/16 Shuttle Runs, 10/10 m 15/15 Russian Kettlebell Swings, 53/35 lbs

Tempo Front Squat 4-4-4-4-4 Use the heaviest weight you can for each set. Rest as needed between sets.

3 rounds for time of: 50/50 Double Unders 30/30 Single Arm Dumbbell Overhead Walking Lunges, 35/25 lbs 20/20 Push-ups

Complete as many rounds as possible in 25 mins of: 60/60 Synchronized Dumbbell Box Step Overs, 50/35 lbs, 20/20 in 60/60 Push-ups 60/50 Row Calories 60/60 Partner Med Ball Sit-ups, 20/14 lbs 60/60 Russian Kettlebell Swings, 53/35 lbs 60/50 Assault Bike Calories

A single Hollow Body Rock hold for max time.

Record your best Power Snatch + Squat Snatch + Hang Squat Snatch 1 rep max lift.

For time: 30/30 Burpee Box Jumps, 24/20 in 30/30 Thrusters, 95/65 lbs 10/10 Bar Muscle-ups

Deadlift 1x6 at 70% 1RM Deadlift 1x6 at 73% 1RM Deadlift 1x6 at 76% 1RM Deadlift 1x6 at 79% 1RM Rest as needed between sets.

Complete as many rounds as possible in 9 mins of: 10/8 Assault Bike Calories 12/12 Single Dumbbell Hang Clean & Jerks, 35/25 lbs

Complete as many rounds as possible in 4 mins of: 3/3 Wall Climbs 12/12 Shuttles, 10/10 m

Complete as many rounds as possible in 4 mins of: 2/2 Rope Climbs, 15/15 ft 15/15 Wall Balls, 10/10 ft

Complete as many rounds as possible in 4 mins of: 12/12 Alternating Dumbbell Snatches, 50/35 lbs 30/30 Double Unders

Complete as many rounds as possible in 4 mins of: 3/3 Wall Climbs 12/12 Shuttles, 10/10 m

Complete as many rounds as possible in 4 mins of: 2/2 Rope Climbs, 15/15 ft 15/15 Wall Balls, 10/10 ft

Complete as many rounds as possible in 4 mins of: 12/12 Alternating Dumbbell Snatches, 50/35 lbs 30/30 Double Unders

3 rounds for time of: 22/22 Row Calories 22/22 Shoulder-to-Overheads, 95/65 lbs 22/22 Pull-ups 22/22 Back Squats, 95/65 lbs 22/22 AbMat Sit-ups

Complete as many rounds as possible in 24 mins of: 50/40 Assault Bike Calories 30/30 Hang Power Snatches, 95/65 lbs 50/40 Assault Bike Calories 40/40 Power Cleans, 95/65 lbs 50/40 Assault Bike Calories 50/50 Deadlifts, 95/65 lbs

3 rounds for quality of: Single Arm Farmer Carry, 200/200 ft Side Plank, 1 min 30/30 Alternating Superman Raises

For time, partitioned any way: 40 Muscle-ups 80 Row Calories 120 Wall Balls, 20/14 lbs, 10/9 ft Time cap: 20 minutes *If you do not finish the workout under the time cap: 1. Update the actual reps completed for each individual movement 2. Select the Time Capped option 3. Input the total reps you completed

For time, partitioned any way: 40 Pull-ups 80 Row Calories 120 Wall Balls, 14/10 lbs, 10/9 ft Time cap: 20 minutes *If you do not finish the workout under the time cap: 1. Update the actual reps completed for each individual movement 2. Select the Time Capped option 3. Input the total reps you completed

For time, partitioned any way: 40 Jumping Chest-to-bar Pull-ups 80 Row Calories 120 Wall Balls, 14/10 lbs, 8/8 ft Time cap: 20 minutes *If you do not finish the workout under the time cap: 1. Update the actual reps completed for each individual movement 2. Select the Time Capped option 3. Input the total reps you completed

Back Squat 1x3 at 74% 1RM Back Squat 1x3 at 77% 1RM Back Squat 1x3 at 80% 1RM Back Squat 1x3 at 83% 1RM Back Squat 1x3 at 86% 1RM Rest as needed between sets.

As many reps as possible in 7 mins of: Burpee This workout begins from the standing position. The athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 mins.

6 rounds, 1 min per station, of: Bench Press, 115/80 lbs Row 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 for quality of: 5/5 Weighted Strict Pull-ups, 50% 1RM 20/20 Alternating Double Kettlebell Bent Over Rows 10/10 Landmines

5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs