For Time:
1000m Row*
4 Deadlifts (185/255)
28 Weighted Step ups (35/50)
20 Devil Presses (25/35)
1000m Row*

*can be subbed with 800m Run

AMRAP in 25 minutes
11 Chest-to-Bar Pull-Ups
2 Deadlifts (315/205 lb)
10 Handstand Push-Ups

3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)

5 Rounds for Time
11 Back Squats (185/135 lb)
7 Burpee Pull-Ups (Strict)
400 meter Run

For Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

For Time
1,800 meter Run
Then, 7 Rounds of:
7 Clean-and-Jerks (155/110 lb)
19 Wall Ball Shots (20/14 lb)

For Time
25 Pull-Ups
10 Muscle-Ups
1.5 mile Run
10 Muscle-Ups
25 Pull-Ups

5 Rounds for Time
5 Front Squats (225/155 lb)
5 Rope Climbs (15 ft)
400 meter Run (45/35 lb plate)

5 Rounds for Time
9 Handstand Push-Ups
15 Ring Dips
21 Thrusters (42.5/30 kg)
200 meter Run

5 Rounds For Time
400 meter Run
10 Burpee Box Jumps (24/20 in)
10 Sumo-Deadlift High-pull (95/65 lbs)
10 Thruster (95/65 lbs)
1 minute Rest

3 Rounds, Each for Time
4 Jerks (185/135 lb)
5 Front Squats (185/135 lb)
6 Power Cleans (185/135 lb)
40 Pull-Ups
50 Push-Ups
60 Sit-Ups
3 minutes Rest between rounds

7 Rounds For Time
15 Kettlebell Swings (1.5/1 pood)
15 Power Cleans (95/65 lb)
15 Box Jumps (24/20 in)

6 Rounds For Time
50 Air Squats
25 Ring Dips

3 Rounds For TIme
800 meter Run
5 Front Squats (225/155 lb)
200 meter Run
11 Chest-to-Bar Pull-Ups
400 meter Run
12 Kettlebell Swings (2/1.5 pood)

21-15-9 Reps for Time
Bench Presses (65% of 1 RM)
Ring Dips
Hand Release Push-Ups

For Time
25 Back Squats (205/135 lb)
2000 meter Row
1 mile Run

5 Rounds for Time
7 Deadlifts (225/155 lb)
14 Pull-Ups
21 Burpees

For Time
40 Rings Dips
10 Snatches (155/105 lb)
2,000 meter Row
10 Cleans (155/105 lb)
100 foot Dumbbell Walking Lunges (2x55/35 lb)

3 Rounds for Time
5 Thrusters (155/105 lb)
10 Burpees
15 Box Jumps (24/20 in)
20 Kettlebell Swings (24/16 kg)

EMOM in 10 minutes
2 Overhead Squats (135/95 lb)
2 Push Presses (135/95 lb)

AMRAP in 10 minutes
5 Back Squats (225/155 lb)
10 Box Jumps (24/20 in)
15 Broomstick Overhead Squats
20 Walking Lunges (2-count)

EMOM in 5 minutes
5 Push Presses (185/135 lb)
5 Strict Pull-Ups

For Time
50 Clean-and-Jerks (135/95 lb)
50 Wall Ball Shots (20/14 lb)

For Time
25 Front Squats (95/65 lb)
25 Burpees
25 Overhead Squats (95/65 lb)
25 Toes-to-Bars
25 Power Cleans (95/65 lb)
25 Pull-Ups
25 Push Presses (95/65 lb)
25 Push-Ups
25 Power Snatches (95/65 lb)
25 Air Squats

For Time
21 Thrusters (95/65 lb)
9 Burpee Pull-Ups
15 Thrusters (95/65 lb)
15 Burpee Box Jumps (20/14 in)
9 Thrusters (95/65 lb)
21 Bar Over Burpees

10 Rounds for Time
3 Devil Presses (2x55/35 lb)
22 Alternating Dumbbell Lunges (2x55/35 lb)
19 Air Squats
Wear a Weight Vest (20/14 lb)

6 Rounds for Time
14 Back Squats (135/95 lb)
19 Deadlifts (135/95 lb)

5 Rounds For Time
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)

5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run

For Time
21 Flutter Kicks (4-count)
2100 meter Run
Then, 4 rounds of:
10 Pull-Ups
22 Sit-Ups
15 Push-Ups
11 Burpees
20 Air Squats

For Time
100 Double Dumbbell Ground-to-Overhead (2x50/35 lb)
Wear a Weight Vest (70/50 lb)

5 Rounds For Time
1000 meter Row
200 meter Farmer Carry (45 lb dumbbells)
50 meter Waiter Walk, Right Arm (45 lb dumbbell)
50 meter Waiter Walk, Left Arm (45 lb dumbbell)

For Time
800 meter Run (with 25/15 lb Plate)
Then:
14 Rounds of:
5 Strict Pull-Ups
4 Burpee Box Jumps (24/20 in)
3 Cleans (185/135 lb)
Then:
800 meter Run (with 25/15 lb Plate)

5 Rounds for Time
19 Chest-to-Bar Pull-Ups
12 Box Jumps (30/24 in)
8 Squat Cleans (75/45 kg)

6 Rounds for Time
28 Wall Ball Shots (20/14 lb, 10/9 ft)
400 meter Run
2 Clean-and-Jerks (225/155 lb)

4 Round For Time
10 L-Pull-Ups
15 Push-Ups
15 Chest-to-Bar Pull-Ups
15 Push-Ups
20 Pull-Ups
15 Push-Ups

For Time
59 Pull-Ups
23 Push-Ups
400 meter Run
59 Ground-to-Overheads (20/10 kg)
23 Toes-to-Bars
400 meter Run
59 Wall Ball Shots (20/14 lbs)
23 Burpees
200 meter Run
200 Double Unders
200 meter Run
23 Burpees
59 Wall Ball Shots (20/14 lbs)
400 meter Run
23 Toes-to-Bars
59 Ground-to-Overheads (20/10 kg)
400 meter Run
23 Push-Ups
59 Pull-Ups

3 Rounds For Time
25 Muscle-Ups
100 Air Squats
35 GHD Sit-Ups

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Cleans (50% of 1 Rep Max)
Handstand Push-Ups

4 Rounds For Time
22 Burpee Pull-Ups
22 Back Squats (185/135 lb)
200 meter Run (45/35 lb plate overhead)

For Time
Run 1,200 meters
Then, 4 rounds of:
12 Strict Pull-Ups
9 Strict Dips
6 Strict Handstand Push-Ups
Then, run 1,200 meters
Wear a Weight Vest (20/15 lb)

AMRAP in 20 minutes
400 meter Run
11 Power Snatches (95/65 lb)
17 Pull-Ups
13 Power Cleans (95/65 lb)

AMRAP in 25 minutes
3, 6, 9, 12, 15, 18 Reps and so on
Thrusters (95/65 lbs)
Pull-ups
Over-the-Bar Burpees

For Time
30 Squat Clean to Shoulder-to-Overheads (185/135 lb)

3 Rounds for Time
5 Dumbbell Snatches (2x55/35 lb)
10 Burpees
5 Snatches (155/105 lb)
10 Burpees

For Time and Reps
Tabata Air Squats
20 Snatches (135/95 lb)
Tabata Push-Ups
20 Thrusters (135/95 lb)

For Time
50 Wall Ball Shots (20/14 lb)
40 Pull-Ups
30 Deadlifts (225/145 lb)
20 Box Jumps (24/20 in)
10 Overhead Squats (135/95 lb)
20 Box Jumps (24/20 in)
30 Deadlifts (225/145 lb)
40 Pull-Ups
50 Wall Ball Shots (20/14 lb)

5 Rounds for Time
5 Front Squats (255/155 lb)
15 Toes-to-Bars
25 Air Squats
50 Double-Unders

5 Rounds for Time
5 Handstand Push-Ups
10 Squat Cleans (135/95 lb)
20 Box Jumps (24/20 in)
40 Double-Unders

50-40-30-20-10 Reps for Time
Burpee Pull-Ups
Sit-Ups

AMRAP in 10 minutes
5 Push Jerks (155/105 lb)
12 Mountain Climbers

For Time
50 Burpee Dumbbell Deadlifts (70/45 lb)
50 Pull-Ups
18 Dumbbell Snatches (70/45 lb)

AMRAP (with a Partner) in 20 minutes
2000 meter Row / partner Handstand
150 Wall Ball Shots / partner Handstand
Max Toes-to-Bars (alternate sets)

7 Rounds for Time
29 Wall Ball Shots (9/7 kg)
6 Clean-and-Jerks (60/40 kg)
13 Pull-Ups

5 Rounds For Time
7 Muscle-Ups
21 Sumo-Deadlift High-Pulls (95/65 lb)

5 Rounds for Time
15 Push Presses (50/35 kg)
21 Front Squats (50/35 kg)
400 meter Run

8 Rounds For Time
200 meter Run
11 Dumbbell Burpee Deadlifts (60/40 lb)

4 Rounds For Time
200 meter Swim
23 Dumbell Squat Cleans (2 x 40/30 lb)

For Time
37 Burpees
Then, 2 Rounds of:
10 Shoulder-to-Overheads (135/95 lb)
24 Medicine Ball Sit-Ups (20/14 lb)
80 Double-Unders
Then, 37 Burpees
Then, 2 Rounds of:
3 Wall Walks
15 Bar Muscle-Ups
19 Thrusters (135/95 lb)
Finally, 37 Burpees

For Time (in a Team of Four)
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats

For Time
21 Thrusters (115/75 lb)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lb)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lb)
6 Rope Climbs (15 ft)

2 Rounds For Time
12 Burpees
12 Thrusters (115/75 lb)
12 Burpees
12 Power Snatches (115/75 lb)
12 Burpees
12 Push Jerks (115/75 lb)
12 Burpees
12 Hang Squat Cleans (115/75 lb)
12 Burpees
12 Overhead Squats (115/75 lb)

AMRAP in 25 minutes
7 Muscle-Ups
11 Thrusters (155/105 lb)
14 Toes-to-Bar

AMRAP in 20 minutes
8 Strict Pull-Ups
8 Box Jumps (36/30 in)
12 Kettlebell Swings (2/1.5 pood)

AMRAP in 20 minutes
1 Power Clean (90% BW)
3 Front Squats (90% BW)
3 Push Presses (90% BW)
1 Clean-and-Jerk (90% BW)
1 minute Rest

For Time
50 Clean-and-Jerks (135/95 lb)
50 Burpees
800 meter Run

7 Rounds for Time
21 Double-Unders
14 Burpees
7 Deadlifts (BW)

6 Rounds for Time
5 Deadlifts (70% bodyweight of 1 RM)
5 Toes-to-Bars

4 Rounds for Time
18 Overhead Squats (115/85 lb)
18 Toes-to-Bars

7 Rounds For Time
7 Deadlifts (315/205 lb)
200 meter Sprint
15 Pull-Ups
45 seconds Rest

With a running clock in 25 minutes
1.5 mile Run
Then AMRAP in remaining time:
11 Chest-to-Bar Pull-Ups
7 Hang Squat Cleans (155/105 lb)
7 Push Presses (155/105 lb)

Three AMRAPs in 16 minutes
AMRAP in 4 minutes
5 Hang Squat Snatch (135/95 lb)
10 Bar-Facing Burpees
Rest 2 minutes
Then, AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups
Rest 2 minutes
Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lbs)

10 Rounds For Time
1 Rope Climb (15 ft) (from seated)
29 Back Squats (95/65 lb)
10 meter Barbell Farmer Carry (135/95 lb)

15-12-9 Reps for Time
Thrusters (155/105 lb)
Weighted Strict Pull-Ups (45/25 lb)

For Time
20 Front Squats (185/115 lb)
400 meter Run
20 Back Squats (185/115 lb)
400 meter Run
20 Deadlifts (185/115 lb)
400 meter Run
5 minute Squat Hold

For Time
100 Double-Unders
40 Burpees
25 Power Cleans (115/75 lb)
400 meter Run
25 Power Cleans (115/75 lb)
40 Burpees
100 Double-Unders

5 Rounds for Time
7 Bear Complexes (135/95 lb)
400 meter Run

4 Rounds for Time
5 Squat Clean Thrusters (135/95 lb)
10 Burpees
20 Double-Unders

For Time
50 Ground-to-Overheads (155/105 lb)
10 Air Squats

EMOM in 12 minutes
2 Clean-and-Jerks (155/105 lb)
3 Bar Facing Burpees

For Time
20 Deadlifts (185/135 lb)
25 Double-Unders
15 Push Presses (185/135 lb)
50 Double-Unders
10 Squat Cleans (185/135 lb)
100 Double-Unders

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Overhead Squats (135/95 lb)
1-2-3-4-5-6-7-8-9-10 reps of:
Bar Facing Burpees

3 Rounds for Time
5 Overhead Squats (75% BW)
10 V-Ups
15 Burpees

EMOM For As Long As Possible
First minute:
1 Thruster (135/95 lb)
1 Burpee
Second minute:
2 Thrusters (135/95 lb)
2 Burpees
etc...

For Time
50 Back Squats (135/95 lb)
10 Box Jumps (30/24 in)
40 Back Squats (135/95 lb)
20 Toes-to-Bars
30 Back Squats (135/95 lb)
30 Burpees
20 Back Squats (135/95 lb)
40 AbMat Sit-Ups
10 Back Squats (135/95 lb)
50 Double-Unders

9-15-21 Reps for Time
Power Snatches (115/75 lb)
Toes-to-Bars
Handstand Push-Ups

For Time
30 Back Squats (185/135 lb)
100 Wall Ball Shots (20/14 lb)
30 Shoulder-to-Overheads (185/135 lb)

Every 3 Minutes on the Minute in 18 minutes
7 Bear Complexes (135/95 lb)
14 Burpees
21 Double-Unders

For Time
150 Wall Ball Shots (20/14 lb)
100 Push-Ups
50 Air Squats
25 Sit-Ups

For Time
200 Double-Unders
150 Air Squats
100 Sit-Ups
50 Box Jumps (24/20 in)
25 Clean-and-Jerks (155/105 lb)

8 Rounds for Time
3 Thrusters (185/135 lb)
5 Box Jumps (30/24 in)
3 Cleans (185/135 lb)
5 Burpee Ring Dips

4 Rounds for Time
5 Overhead Squats (135/95 lb)
10 Handstand Push-Ups
15 Box Jumps (24/20 in)

3 Rounds for Time
10 Deadlifts (55% BW)
400 meter Run

15-12-9-6-3 Reps for Time
Hang Cleans (135/95 lb)
Wall Ball Shots (20/14 lb)

7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups

5 Rounds for Time
7 Squat Cleans (165/115 lb)
7 Shoulder-to-Overheads (165/115 lb)
7 Burpee Chest-to-Bar Pull-Ups
2 minutes Rest between rounds

For Time
4 Pistols
25 Kettlebell Swings (54/35 lb)
50 Push-Ups
75 Pull-Ups
50 Push-Ups
25 Kettlebell Swings (54/35 lb)
4 Pistols

For Time (in a Team of 3)
10 Clean-and-Jerks
400 meter Barbell Carry
10 Clean-and-Jerks
400 meter Sled Pull
10 Clean-and-Jerks
400 meter Sled Push
Load barbell and sled with average bodyweight of all 3 team members

For Time
1,000 meter Row
7 Squat Clean-and-Jerks (135/95 lb)
50 Push-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Sit-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Box Jumps (24/20 in)
7 Squat Clean-and-Jerks (135/95 lb)
50 Pull-Ups
7 Squat Clean-and-Jerks (135/95 lb)
1,000 meter Run

6 Rounds for Time
100 meter Run
5 Burpees
10 Kettlebell Swings (53/35 lb)
15 Deadlifts (95/65 lb)
20 Back Squats (95/65 lb)

For Time
66 Deadlifts (110/75 lb)
66 Box Jump (24/20 in)
66 Kettlebell swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders

Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times

For Time
Buy-In:
100 Air Squats
50-40-30-20-10 Reps
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (24/16 kg)
200 meter Run
All of the above with a weight vest (20/14 lb)
Buy-Out:
4 Rounds of 5 Deadlifts (80% max)

For Time
Buy-In:
400 meter Run
50 Double-Unders
Then, 6 Rounds of:
26 Burpees
8 Power Cleans (75/55 kg)
4 Shoulder-to-Overheads (75/55 kg)

For Time
1 mile Run
100 Push-Ups
100 meter Bear Crawl
1 mile Run
100 meter Bear Crawl
100 Push-Ups
1 mile Run

For Time
10 Deadlifts (315/225 lb)
20 Back Squats (225/155 lb)
30 Cleans (135/95 lb)
40 Push Presses (95/65 lb)
50 Double-Unders

EMOM in 20 minutes
For odd minutes, perform:
5 Front Squats (205/115 lb)
For even minutes, perform:
5 Burpee Box Jumps (24/20 in)

For Time
1600 meter Run
25 Push Presses (155/105 lb)
50 Box Jumps
25 Deadlifts (155/105 lb)
50 Sit-Ups
25 Cleans (155/105 lb)
50 Pull-Ups
1600 meter Run

4 Rounds for Time
400 meter Run
5 Burpee Muscle-Ups
Wear a weight vest (20/14 lb)

2 Rounds for Time
50 Overhead Squats (45/35 lb)
20 Burpees

For Time
800 meter Single-Arm Barbell Farmers Carry (45/35 lb)
31 Toes-to-Bars
31 Push-Ups
31 Front Squats (95/65 lb)
400 meter Single-Arm Barbell Farmers Carry (95/65 lb)
31 Toes-to-Bars
31 Push-Ups
31 Hang Power Cleans (135/95 lb)
200 meter Single-Arm Barbell Farmers Carry (135/95 lb)

15-12-9-6-3 Reps For Time
Power Cleans (135/95 lb)
Pull-Ups
Front Squats (135/95 lb)
Pull-Ups

For Time
10 Bench Presses (185/135 lb)
10 Strict Pull-Ups
Max Thrusters (135/95 lb)
Repeat until you have completed 100 Thrusters

5 Rounds for Time
100-meter sprint
10 Squat Clean Thrusters (115/75 lb)
15 Kettlebell Swings (2/1.5 pood)
100 meter Sprint
2 minutes Rest

For Time
1 mile Run
27 Bench Presses (70%)
27 Handstand Push-Ups
27 Dumbbell Thrusters (2 x 50/35 lb)
27 Knees-to-Elbows
27 Deadlift (155/105 lb)
1 mile Run

For Time
32 Chest-to-Bar Pull-Ups
32 Wall Balls (20/14 lb)
32 Cleans (135/85 lb)
3.2 mile Run

4 Rounds for Time
15 calorie Row
5 Power Cleans (135/95 lb)
5 Bar Facing Burpees
5 Front Squats (135/95 lb)
5 Chest-to-Bar Pull-Ups

8 Rounds For Time
600 meter Run
11 Weighted Pull-Ups (1.5/1 pood)
11 Walking Lunges (1.5/1 pood)
11 Thrusters (1.5/1 pood)

For Time
150 Wall Ball Shots (20/14 lb)
Every 2 minutes on the minute, perform:
3 Deadlifts (315/225 lb)
3 Bar Over Burpees

2 Rounds for Time
17 Deadlifts (185/135 lb)
17 Box Jumps (24/20 in)
17 Pull-Ups

2 Rounds for Time
35 Knees-to-Elbows
35 Thrusters (45/35 lb)
35 Air Squats
35 Overhead Squats (45/35 lb)
35 Hand Release Push-Ups

For Time
400 meter Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press (1.5/1 pood)
1 mile Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press (1.5/1 pood)
400 meter Run

For Time
40 Pull-Ups
40 Power Snatches (105/75 lb)
40 Knees-to-Elbows
40 Power Cleans (105/75 lb)
40 Handstand Push-Ups

For Time
50 Burpees
20 Front Squats (80% of 1 RM)
50 Burpees

For Time
100 Dumbbell Squat Cleans (35/25 lb)
3 Burpees at the top of each minute

7 Rounds for Time
5 Overhead Squats (95/65 lb)
Max Thrusters (95/65 lb)
2 minute Rest

For Time
20 Box Jumps (30/24 in)
5 Squat Cleans (155/105 lb)
30 Box Jumps (30/24 in)
5 Squat Cleans (155/105 lb)
40 Box Jumps (20 in)
5 Squat Cleans (155/105 lb)

For Time
30-25-20-15-10-5 Reps of:
GHD Sit-Ups
Back Extensions
Knees-to-Elbows
Romanian Deadlifts (95/65 lb)

5 Rounds for Time
50 Double-Unders
25 Wall Ball Shots (20/14 lb)
15 Burpees

For Time
Cash-In:
800 meter Kettlebell Run (45/35 lb)
50 Box Jumps (24/20 in)
50 Wall Ball Shots (20/14 lb)
1 minute Hang Hold
50 Kettlebell Swings (45/35 lb)
50 Ball Slams (20/14 lb)
200 meter Farmer's Carry (2x45/25 lb)
1 minute Hang Hold
50 Push Presses (95/65 lb)
50 Hand Release Push-Ups
50 Jumping Pull-Ups
50 Tire Flips (230/160 lb)
200 meter Farmer's Carry (2x45/35 lb)
1 minute Hang Hold
50 Burpees
Cash-Out:
800 meter Kettlebell Run (45/35 lb)
75 second Hang Hold*
*Penalty for breaking during the 75-second hang hold: perform 75 burpees

From 0:00-10:00:
1 rep max Front Squat
Then, at 10:00:
5 Rounds For Time
2 Rope Climbs
9 Chest-to-Bar Pull-Ups
4 Front Squats (80% of 1 rep max)
5 Strict Handstand Push-Ups

For Time
100 Thrusters (135/95 lb)
100 Chest-to-Bar Pull-Ups
6 mile Run

AMRAP in 40 minutes
9 Clean-and-Jerks (135/95 lb)
1 Rope Climb
8 Burpees
12 Push-Ups
40 second Plank Hold
800 foot Sandbag Carry (80/50 lb)
20 Double-Unders
17 Wall Ball Shots (20/14 lb)

For Time
6 km Run
60 Burpee Pull-Ups
Wear a weight vest (30/20 lb)

3 Rounds for Time
5 Muscle-Ups
10 Squat Cleans (60/40 kg)
20 GHD Sit-Ups

3 Rounds For Time
1000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run

For Time
2,000 meter Run
50 Pull-Ups
50 Thrusters (40/30 kg)
2,000 meter Row

AMRAP in 20 minutes
1 Rope Climb (15 ft)
5 Burpees
200 meter Run
Wear a weight vest (20/14 lb)

9 Rounds For Time
7 Squat Clean (185/135 lb)
8 Burpee Box Jump (36/30 in)

For Time
10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans (75% BW)
20-18-16-14-12-10-8-6-4-2 Reps of:
Burpee Strict Pull-Ups
30-27-24-21-18-15-12-9-6-3 Reps of:
Double-Unders
Time Cap: 60 minutes

AMRAP in 11 minutes
1 minute Power Cleans (135/95 lb)
1 minute Front Squats (135/95 lb)
1 minute Deadlifts (135/95 lb)
1 minute Push Presses (135/95 lb)
1 minute Back Squats (135/95 lb)
1 minute Rest
1 minute Push Jerks (135/95 lb)
1 minute Overhead Squats (135/95 lb)
1 minute Pendlay Rows (135/95 lb)
1 minute Strict Press (135/95 lb)
1 minute Power Snatches (135/95 lb)

For Time
5 mile Run
After each 5 minute run interval:
50 Air Squats
50 Push-Ups

7 Rounds For Time
11 Deadlifts (bodyweight)
100 meter Sprint

For Time
8 Rounds of:
36 Double-Unders
3 Burpee Chest-to-Bar Pull-Ups
Then immediately, one round of:
13 Bear Complexes (115/75 lb)
20 Bar Over Burpees
19 Bear Complexes (115/75 lb)

For Time
1960 meter Row
Then, 10 Rounds of:
8 Wall Ball Shots (20/14 lb)
27 Double-Unders
7 Push-Ups
7 Pull-Ups
Then, 2016 meter Run

AMRAP in 12 minutes
12 Wall Ball Shots (10/6 kg)
12 Kettlebell Swings (20/16 kg)
12 Kettlebell Snatches (20/16 kg)
100 meter Sprint

For Time
50 Strict Pull-Ups
100 Hand-Release Push-Ups
5k Run
Wear a weight vest (20/14 lb)

For Time
1.5 mile Run
Then 8 rounds of:
19 Pull-Ups
19 Push-Ups
19 Burpees
Then,
400 meter Sandbag Carry (heavy)
1-mile Farmers Carry (45/35 lb dumbbells)

For Time
50 Double-Unders
5 Power Snatches (135/95 lb)
40 Double-Unders
10 Power Cleans (135/95 lb)
30 Double-Unders
15 Overhead Squats (135/95 lb)
20 Double-Unders
20 Back Squats (135/95 lb)
10 Double-Unders
25 Deadlifts (135/95 lb)

For Time
2012 meter Row
30 seconds Rest
12 Burpee Box Jumps (30/24 in)
24 Thrusters (135/95 lb)
12 Burpee Box Jumps (30/24 in)
24 Thrusters (135/95 lb)
30 seconds Rest
2012 meter Row

5 Rounds for Time
5 Clean-and-Jerks (135/95 lb)
50 meter Sprint
5 Thrusters (135/95 lb)
50 meter Sprint

For Time
2000 meter Row
Perform 5 Burpee with Lateral Jump Over the Rower each minute

10 Rounds For Time
11 Chest-to-Bar Pull-Ups
22 Front Squats (75/55 lb)

10 Rounds for Time
10 meter Farmers Carry (2/1.5 pood)
5 Strict Chin-Ups
10 meter Farmers Carry (2/1.5 pood)
5 Burpees
5 Deadlifts (265/185 lb)

Every 2 Minutes For As Long As Possible
Push Press (75% of 1 rep-max)
Handstand Push-Up
Start with 1 repetition of each, then add 1 one repetition to each movement every 2 minutes

For Time
30 Back Squats (225/155 lb)
1 minute Rest
Then,
30 Deadlifts (225/155 lb)

For Time
800 meter Run
10 Deadlifts (225/155 lb)
600 meter Run
20 Back Squats (225/155 lb)
400 meter Run
30 Front Squats (135/95 lb)
200 meter Run
40 Cleans (135/95 lb)

With a Running Clock in 35 minutes
First, AMRAP in 30 minutes (with a Partner)
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint
Partners alternate rounds
Then, 5 minutes to find a 1-rep-max Partner Deadlift

For Time
800 meter Run
Then 2 Rounds of:
50 Burpees
40 Pull-Ups
30 Pistols
20 Kettlebell Swings (1.5/1 pood)
10 Handstand Push-Ups
Then, 800 meter Run

3 Rounds For Max Reps in 17 minutes
1 minute Squat Cleans (155/105 lb)
1 minute Shuttle Sprints (20 ft forward, 20 ft backwards)
1 minute Deadlifts (245/165 lb)
1 minute Burpees
1 minute Jerks (155/105 lb)
1 minute Rest between rounds

7 Rounds For Time
18 Dumbbell Hang Squat Clean (35/25 lb)
18 Pull-Ups
10 Power Clean (135/95 lb)
10 Handstand Push-Ups

For Time
60 Wall Ball Shots (20/14 lb)
50 Deadlifts (135/95 lb)
40 Burpees
30 Snatches (135/95 lb)
20 Pull-Ups
10 Clean-and-Jerks (135/95 lb)

For Time
Buy-In:
532 meter Sandbag Carry (40 lb)
5 Rounds of:
21 Hand Release Push-Ups
20 Alternating Dumbbell Snatches (50/35 lb)
15 Overhead Dumbbell Lunges (50/35 lb)
Cash-Out:
532 meter Sandbag Carry (40 lb)

8 Rounds for Time
13 Deadlifts (185/125 lb)
17 Wall Ball Shots (20/14 lb)
400 meter Run

12-9-6-3 Reps for Time
Deadlifts (60% BW)
Ring Rows

5 Rounds For Time
7 Muscle-Ups
21 Target Burpees (12/8")

3 Rounds for Time
50 meter Sandbag Walk (70/53 lb)
50 meter Sandbag Sprint (70/53 lb)
10 meter Bear Crawl
5 Single-Arm Kettlebell Swing, Clean, Squat, Push Press (each arm) (53/35 lb)
10 meter Bear Crawl
Wear a 20 lb Weight Vest

AMRAP in 24 minutes
21 Bar Over Burpees
7 Deadlifts (1.5x bodyweight)
10 Pull-Ups

For Time
21 Back Squats (225/185 lb)
400 meter Run
15 Front Squats (185/135 lb)
800 meter Run
9 Overhead Squats (135/95 lb)
1600 meter Run

5 Rounds For Time
15 Deadlift (225/155 lb)
20 Box Jumps (24/20 in)
25 Pull-Ups

For Time
20 Deadlifts (225/135 lb)
500 meter Row
10 Deadlifts (275/185 lb)
500 meter Row
5 Deadlifts (315/225 lb)
500 meter Row

4 Rounds for Time
18 Pull-Ups
18 Sumo Deadlift High-Pulls
18 Wall Ball Shots (20/14 in)
18 Ring Dips

4 Rounds For Time
200 meter Run
11 Thrusters (135/95 lb)
200 meter Run
11 Push Presses (135/95 lb)
200 meter Run
11 Bench Presses (135/95 lb)

For Time
20 Power Snatches (95/65 lb)
5 Burpees
15 Power Snatches (105/75 lb)
10 Burpees
10 Power Snatches (115/85 lb)
15 Burpees
5 Power Snatches (135/95 lb)
20 Burpees

For Time
21 Pull-Ups
21 Thrusters (95/65 lb)
15 Snatches (95/65 lb)
15 Pull-Ups
15 Thrusters (95/65 lb)
10 Snatches (95/65 lb)
9 Pull-Ups
9 Thrusters (95/65 lb)
5 Snatches (95/65 lb)

AMRAP in 30 minutes
50 meter Swim
10 Push-Ups
15 Air Squats

3 AMRAPs in 17 minutes
AMRAP in 5 minutes
10 Power Cleans (135/95 lb)
12 Burpees
14 Box Jumps (24/20 in)
20 Sit-Ups
Max distance Row
Rest 1 minute

For Time
10 Clean & Jerk (185/115 lb)
20 Kettlebell Swings (70/53 lb)
30 Thrusters (95/65 lb)
40 Chest-to-Bar Pull Ups
50 Over-the-Bar Burpees
60 Wall Ball Shots (20/14 lb)
70 calorie Row

For Time
50 Power Snatches (95/65 lb)
40 Burpees
30 Power Cleans (95/65 lb)
20 GHD Sit-Ups
10 Overhead Squats (95/65 lb)

15-12-9 Reps for Time
Front Squats (185/135 lb)
Burpee Pull-Ups

For Time
30 Back Squats (225/155 lb)
1 mile Run

8 Rounds for Time
8 Front Squats (135/95 lb)
8 Box Jumps (30/24 in)
8 Squat Cleans (135/95 lb)
8 Burpee Box Jumps (24/20 in)

3 Rounds for Time
100 foot Overhead Walking Lunges (45/25 lb)
20 Wall Ball Shots (20/14 lb)
20 Box Jumps (24/20 in)
10 Push Presses (135/95 lb)

For Time
25 calorie Row
25 Box Jump Overs (24/20 in)
25 Deadlifts (185/115 lb)
25 Wall Ball Shots (20/14 lb)
25 Ring Dips
25 Wall Ball Shots (20/14 lb)
25 Deadlifts (185/115 lb)
25 Box Jump Overs (24/20 in)
25 calorie Row

4 Rounds for Time
7 Snatches (135/95 lb)
14 Burpees
21 Wall Ball Shots (20/14 lb)
500 meter Row

3 Rounds for Time
5 Thrusters (155/105 lb)
10 Pull-Ups
15 Ring Push-Ups

For Time
50 Cleans (135/95 lb)
75 Toes-to-Bars
100 Wall Ball Shots (20/14 lb)

For Time
50 Double-Unders
5 Power Cleans (135/95 lb)
40 Double-Unders
5 Shoulder-to-Overheads (155/105 lb)
30 Double-Unders
5 Squat Cleans (185/135 lb)
20 Double-Unders
5 Clean-and Jerks (225/155 lb)

AMRAP in 10 minutes
5 Push Presses (60% of 1RM)
5 Sit-Ups
5 Handstand Push-Ups
5 Sit-Ups

For Time
41 Push-Ups
41 Ring Dips
10 Power Snatches (135/95 lb)
41 Air Squats
41 Box Jumps (24/20 in)

AMRAP in 7 minutes
1 Squat Clean (185/135 lb)
2 Clean-and-Jerks (185/135 lb)
3 Bar Over Burpees

21-15-9 Reps for Time
Squat Cleans (135/95 lb)
Handstand Push-Ups

For Time
50 Back Squats (135/95 lb)
50 Deadlifts (135/95 lb)
50 Bar Over Burpees

For Time
50 Clean-and-Jerks (95/65 lb)
50 Burpees

For Time
21-15-9 Reps of:
Power Snatches (75/45 lb)
Sit-Ups
Then,
15-12-9 Reps of:
Power Snatches (95/65 lb)
Knees-to-Elbows
Finally,
12-9-6 Reps of:
Power Snatches (115/85 lb)
Toes-to-Bars

6 Rounds for Time
400 meter Run
30 Burpees
Wear a Weight Vest (20/14 lb)

AMRAP in 25 minutes
8 Freestanding Handstand Push-Ups
1 L-Sit Rope Climb (15 foot)

5 Rounds For Time
800 meter Run
5 Rope Climb (15 ft)
50 Push-Ups

For Time
1.5 mile Run
150 Burpees
1.5 mile Run
Wear a weight vest (20/14 lb)

AMRAP in 20 minutes
10 Pull-Ups
5 Dumbbell Deadlifts (75/55 lb)
8 Push-Press (135/95 lb)

4 Rounds for Time
25 Shoulder-to-Overheads (135/95 lb)
400 meter Run
15 Thrusters (135/95 lb)
400 meter Run

2 Rounds for Time
2 Power Snatches (135/95 lb)
50 Double-Unders
4 Power Cleans (135/95 lb)
25 Kettlebell Swings (24/16 kg)
6 Front Squats (135/95 lb)
50 Hand Release Push-Ups
8 Push Presses (135/95 lb)
25 Burpees

7 Rounds for Time
10 Burpees
8 Pull-Ups
6 Box Jumps (30/24 in)
4 Handstand Push-Ups
2 Muscle-Ups

For Time
30 Power Snatches (80% BW)
Then,
1 rep max Snatch

For Time
30 Back Squats (65% BW)

For Time
13 Squat Snatches (155/105 lb)
Then, 10 Rounds of:
10 Pull-Ups
100 meter Sprint
Then, 13 Squat Cleans (155/105 lb)

EMOM in 15 minutes
2 Push Presses (80% of 1 RM)
10 Double-Unders

7 Rounds for Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
Wear a Weight Vest (20/14 lb)

AMRAP in 10 minutes 17 seconds
9 Thrusters (95/65 lb)
22 Burpees
13 Kettlebell Swings (53/35 lb)
500 meter Row

For Time
10 Front Squats (135/95 lb)
10 Air Squats
10 Overhead Squats (135/95 lb)
10 Walking Lunges
10 Back Squats (135/95 lb)
10 Burpees

5 Rounds for Time
25 Double-Unders
35 Kettlebell Swings (24/16 kg)
45 Air Squats

3 Rounds for Time
250 meter Row
15 Squat Cleans (135/95 lb)
25 Burpees
15 Squat Cleans (135/95 lb)
250 meter Row
Rest in 2 minutes

For Time
1600 meter Run
10 Deadlifts (365/255 lb/85% BW)
1200 meter Run
20 Back Squats (275/185 lb)
800 meter Run
30 Front Squats (185/135 lb)
400 meter Run
40 Cleans (135/95 lb)

AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run

For Time
75 Power Snatches (75/55 lb)

4 Rounds For Time
8 Deadlifts (250/175 lb)
16 Burpees
3 Rope Climbs (15 ft)
600 meter Run

AMRAP in 12 minutes
12 Box Jumps (24 in/20 in)
6 Thrusters (95 lbs/65 lb)
6 Bar-Facing Burpees

5 Rounds for Time
10 Back Squats (225/155 lbs)
10 Deadlifts (275/185 lbs)
400 meter Sprint
2 minutes Rest

5 Rounds for Time
20 Thrusters (75/55 lb)
10 Strict Ring Dips
20 Push-Ups
10 Strict Handstand Push-Ups
50 meter Bear Crawl

7 Rounds for Time
7 Sumo Deadlift High-Pulls (95/65 lb)
16 Box Jumps (24/20 in)
45 Double-Unders
Cash out:
2016 meter Row
Wear a Weight Vest (20/14 lb)

For Time
20 Thrusters (135/95 lb)
20 Burpees
20 Cleans (135/95 lb)
20 Sit-Ups
20 Shoulder-to-Overheads (135/95 lb)
20 Push-Ups
20 Overhead Squats (135/95 lb)
20 Handstand Push-Ups
20 Front Squats (135/95 lb)
20 Air Squats

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (315/225 lb)
1-2-3-4-5-6-7-8-9-10 reps of:
Burpees

3 Rounds For Time
5 Front Squats (165/105 lb)
18 Pull-Ups
5 Deadlifts (225/155 lb)
18 Toes-to-Bar
5 Push Jerks (165/105 lb)
18 Hand-Release Push-Ups

For Time
75 Thrusters (75/45 lb)
10 Double-Unders

4 Rounds for Time
10 Overhead Squats (95/65 lb)
10 Box Jumps (30/24 in)
10 Shoulder-to-Overheads (95/65 lb)
10 Wall Ball Shots (20/14 lb, 12/10 ft)

2 Rounds for Time
20 Clean-and-Jerks (135/95 lb)
20 Chest-to-Bar Pull-Ups

For Time
30 Burpees
30 Snatches (75/55 lb)
30 Hand Release Push-Ups
30 Snatches (135/95 lb)
20 Handstand Push-Ups
30 Snatches (165/115 lb)

AMRAP in 35 minutes
400 meter Run
9-8-7-6-5-4-3-2-1 Deadlifts (bodyweight)
200 ft Walking Lunges
8 Burpees over the Bar

3 Rounds for Time
5 Handstand Push-Ups
10 Push Presses (95/65 lb)
15 Snatches (95/65 lb)
20 Kettlebell Swings (24/16 kg)

EMOM in 11 minutes
5 Clean-and-Jerks (135/95 lb)

AMRAP in 8 minutes
5 Snatches (115/85 lb)
10 Burpees

4 Rounds for Time
400 meter Run
10 Overhead Squats (95/65 lb)
10 Burpees

4 Rounds for Time
15 Overhead Squats (95/65 lb)
400 meter Run
15 Handstand Push-Ups
400 meter Run

3 Rounds for Time
22 calorie Row
22 Shoulder-to-Overheads (95/65 lb)
22 Pull-Ups
22 Back Squats (95/65 lb)
22 Sit-Ups
Cash-Out: 5 Push-Ups

4 Rounds for Time
21 Burpees
15 Pull-Ups
9 Back Squats (225/155 lb)

For Time
25 Back Squats (80% of 1 RM)
In a single set

For Time
1000 meter Row
30 Bar Over Burpees
20 Snatches (135/95 lb)

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Overhead Squats (135/95 lb)
Strict Handstand Push-Ups

For Time
20 Burpees
5 Deadlifts (315/225 lb)
20 Toes-to-Bars
5 Deadlifts (315/225 lb)
20 Wall Ball Shots (20/14 lb)
5 Deadlifts (315/225 lb)
20 Hand Release Push-Ups
5 Deadlifts (315/225 lb)

AMRAP in 10 minutes
5 Thrusters (135/95 lb)
7 Kettlebell Swings (32/24 kg)
10 Toes-to-Bars

For Time
54 Deadlifts (95/65 lb)
54 Double-Unders
54 Cleans (95/65 lb)
54 Burpees

6 Rounds for Time
5 Power Cleans (135/95 lb)
10 Push Presses (135/95 lb)
15 Hand Release Push-Ups
20 Double-Unders

9 Rounds for Time
4 Strict Pull-Ups
1 Deadlift (275/185 lb)
7 Burpees
9 Double Unders
100 meter Run

7 Rounds for Time
100 meter Sprint
19 Kettlebell Swings (2/1.5 pood)
10 Burpee Box Jumps (24/20 in)
3 minutes Rest

5 Rounds For Time
50 Double-Unders
35 Knees-to-Elbows
20 yard Overhead Walk (185/135 lb)

For Time
25 Deadlifts (155/105 lb)
400 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks (155/105 lb)
800 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks (155/105 lb)
10 Strict Pull-Ups
800 meter Run
10 Clean-and-Jerks (155/105 lb)
10 Strict Pull-Ups
400 meter Run
25 Deadlifts (155/105 lb)

AMRAP in 10 minutes
5 Clean-and-Jerks (135/105 lb)
200 meter Sprint

5 Rounds for Time
10 Thrusters (135/95 lb)
400 meter Run
25 Double-Unders

5 Rounds for Time
5 Deadlifts (135/95 lb)
5 Hang Cleans (135/95 lb)
5 Push Presses (135/95 lb)
Front Squats (135/95 lb)
5 Burpee Box Jumps (24/20 in)

For Time
10 Thrusters (135/95 lb)
10 Pull-Ups
9 Thrusters (135/95 lb)
9 Pull-Ups
Continue pattern until:
1 Thruster (135/95 lb)
1 Pull-Up
Then:
1 Overhead Squats (95/65 lb)
1 Handstand Push-Up
2 Overhead Squats (95/65 lb)
2 Handstand Push-Ups
Continue pattern until:
10 Overhead Squats (95/65 lb)
10 Handstand Push-Ups

For Time
3 Rounds of:
5 Back Squats (315/225 lb)
30 Box Jumps (24/20 in)
Then, 3 Rounds of:
5 Deadlifts (315/225 lb)
30 Bar Over Burpees

6 Rounds for Time
25 Pull-Ups
50 ft Front-Rack Lunges (75/55 lb)
25 Push-Ups
50 ft Front-Rack Lunges (75/55 lb)
All while wearing a Weight Vest (20/14 lb)

5 Rounds for Time
2 Deadlifts (160/105 kg)
3 Ring Muscle-Ups
10 Pull-Ups
15 Box Jumps (24/20 in)

For Time
Buy-In:
800 meter Run
Then, 5 Rounds of:
10 Pull-Ups
20 Burpees
30 Air Squats
Buy-Out:
800 meter Run

7 Rounds For Time
11 Deficit Handstand Push-Ups (6/4 in)
1,000 meter Run

For Time
100 Squat Clean Thrusters (40/20 kg)

AMRAP in 15 minutes
Back Squat (1½ bodyweight)
Shoulder Press (¾ bodyweight)
Deadlift (1½ bodyweight)
Start with 1 rep each. Increase each by 1 rep per round.

7 Rounds for Time
3 Clean-and-Jerks (185/115 lb)
6 Handstand Push-Ups
9 Box Jumps (24/20 in)

For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees

For Time
10 Handstand Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb)
200 Double-Unders
400 meter Run (with 45/35 lb plate)

AMRAP in 30 minutes
From 0:00-8:00
1 mile Run
Max Deadlifts (315/205 lb)
From 8:00-18:00
1 mile Run
Max Power Cleans (225/155 lb)
From 18:00-30:00
1 mile Run
Max Overhead Squats (135/95 lb)

AMRAP in 20 minutes
7 Squat Cleans (40/30 kg)
7 Push Press (40/30 kg)
7 Back Squats (40/30 kg)
200 meter Run

For Time
Buy-in: 67 Push-Ups
Then, 3 Rounds of:
800 meter Run
23 Pull-Ups
23 Wall Ball Shots
21 Deadlifts (165/105 lb)
Cash-out: 67 Push-Ups

For Time
400 meter Run
10 Deadlifts (110/70 kg)
1 Rope Climb
400 meter Run
10 Deadlifts (110/70 kg)
2 Rope Climbs
400 meter Run
10 Deadlifts (110/70 kg)
3 Rope Climbs
400 meter Run
10 Deadlifts (110/70 kg)
4 Rope Climbs
400 meter Run
10 Deadlifts (110/70 kg)
5 Rope Climbs

For Time
Buy-In: 2 mile Run
Then, 4 rounds of:
3 Rope Climbs
18 Thrusters (95/65 lb)
12 Bar Facing Burpees
Cash-Out: 2 mile Run
Wear a Weight Vest throughout (20/14 lb)

10 Rounds For Time
200 meter Farmers Carry (55/35 lb)
10 Weighted Pull-Ups (35/25 lb)
20 Dumbbell Power Snatches (55/35 lb), alternating

12 Rounds For Time
10 Dumbbell Hang Squat Clean (45/35 lb)
6 Handstand Push-Ups on Dumbbells

3 Rounds for Time
5 Push Presses (70% of 1 RM)
10 Burpee Box Jumps (24/20 in)

2 Rounds for Time
800 meter Run
20 Chest-to-Bar Pull-Ups
10 Back Squats (225/155 lb)

For Time
10 Power Snatches (135/95 lb)
30 Toes-to-Bars
10 Squat Cleans (135/95 lb)
30 Box Jumps (24/20 in)
10 Thrusters (135/95 lb)
30 Burpees

7 Rounds For Time
11 Back Squats (bodyweight)
1,000 meter Row

AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)

For Time (with a Partner)
Buy-In:
1000 meter Row
800 meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run
Buy-Out:
1000 meter row
Wear a Weight Vest (20/14 lb), except on the row

For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)

5 Rounds for Time
400 meter Run
30 GHD Sit-Ups
15 Deadlifts (250/165 lb)

9 Rounds for Time
300 meter Run
6 Air Squats
6 Pull-Ups
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups
6 Lunges
6 Russian Kettlebell Swings (53/35 lb)
Wear a weight vest (20/14 lb)

50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)

For Time
1,000 meter Row
Then 10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lb)
Then,
1,200 meter Med Ball Run (20/14 lb)

AMRAP in 20 minutes
1 Rope Climb (15 ft)
400 meter Run
Max Reps Handstand Push-Ups

7 Rounds For Time
10 Hang Split Snatch, Right Arm (40/30 lb)
1 Rope Climb (15 ft)
10 Hang Split Snatch, Left Arm (40/30 lb)
1 Rope Climb (15 ft)

5 Rounds for Time
50 Box Step-Ups (45/35 lb barbell, 20" box)
15 Cleans (135/95 lb)
50 Box Step-Ups (45/35 lb barbell, 20" box)
10 Snatches (135/95 lb)

5 Rounds for Time:
800 meter Run
23 Back Squats (¾ Body Weight)
13 Deadlifts (1 ½ Body Weight)

3 Rounds for Time
7 Muscle-Ups
14 Thrusters (40/30 kg)
21 GHD Sit-Ups

5 Rounds for Time
500 meter Row
20 Pull-Ups
5 Push Jerks (135/95 lb)

For Time
100 Double-Unders
75 Box Jumps (24/20 in)
50 Kettlebell Swings (32/24 kg)
25 Burpees

5 Rounds for Time
10 Burpee Deadlifts (225/155 lb)
10 calorie Row

For Time
20 Shoulder-to-Overhead (185/135 lb from the ground)
40 Burpees

3 Rounds for Time
10 Back Squats (225/155 kb)
10 Jumping Lunges

For Time
5 Clean-and-Jerks (185/135 lb)
10 Clean-and-Jerks (135/95 lb)
15 Clean-and-Jerks (95/65 lb)

For Time
21-18-15-12-9-6-3 reps of:
Back Squats (135/95 lb)
Wall Ball Shots (20/14 lb)

For Time
120 Double-Unders
12 Clean-and-Jerks (155/105 lb)
120 Sit-Ups
12 Power Snatches (135/95 lb)

EMOM in 20 minutes
1 Clean-and-Jerk (80% of 1 RM)
1 Clean (1 RM)
5 Burpee Box Jumps (24/20 in)

5 Rounds for Time
3 Clean-and-Jerks (225/185 lb)
6 Handstand Push-Ups
9 Burpee Box Jumps (24/20 in)

For Time
400 meter Run
Then, 21-15-9 reps of:
Thrusters (65/35 lb)
Pull-Ups
400 meter Run
Then, 21-15-9 reps of:
Cleans (65/35 lb)
Ring Dips
400 meter Run
Then, 21-15-9 reps of:
Wall Ball Shots (20/14 lb)
Burpees

EMOM in 20 minutes
Odd Minutes:
5 Bench Presses (65% of 1RM)
Even Minutes:
8 Hand Release Push-Ups

4 Rounds for Time
10 Wall Ball Shots (20/14 lb)
10 Back Squats (225/135 lb)
10 Wall Ball Shots (20/14 lb)
10 Deadlifts (225/135 lb)

EMOM in 10 minutes
4 Front Squats (225/155 lb)
10 Double-Unders

For Time
100 Reps Total in any combination of:
Back Squats (185/115 lb)
Deadlifts (185/115 lb)
Shoulder-to-Overheads (185/115 lb)

5 Rounds for Time
5 Clean-and-Jerks (155/105 lb)
10 Handstand Push-Ups
20 Double-Unders

For Time
100 meter Farmer's Carry (2x50/35 lb)
20 Back Squats (225/155 lb)
100 Double-Unders
20 Deadlifts (225/155 lb)
100 meter Farmer's Carry (2x50/35 lb)

21-15-9 Reps for Time
Overhead Squats (95/65 lb)
Hand Release Push-Ups

22-11-5 Reps for Time
Dumbbell Snatches (70/45 lb)
Pull-Ups
400 meter Run

For Time
100 Squat Cleans (75/55 lb)
4 Burpees

5 Rounds for Time
5 Squat Cleans (155/105 lb)
10 Box Jumps (24/20 in)
50 Double-Unders

For Time
10 Back Squats (225/155 lb)
500 meter Row
10 Back Squats (225/155 lb)
400 meter Run
10 Back Squats (225/155 lb)
500 meter Row
10 Back Squats (225/155 lb)
400 meter Run

For Time
21 Overhead Squats (95/65 lb)
9 Burpee Box Jumps (24/20 in)
500 meter Row
15 Overhead Squats (95/65 lb)
15 Burpee Box Jumps (24/20 in)
500 meter Row
9 Overhead Squats (95/65 lb)
21 Burpee Box Jumps (24/20 in)
500 meter Row

For Time
50 Thrusters (45/35 lb)
40 Power Snatches (95/65 lb)
30 Back Squats (135/95 lb)
16 Cleans (155/105 lb)

12-9-6-3 Reps for Time
Overhead Squats (135/95 lb)
Burpee Box Jumps (24/20 in)

20 Rounds for Time
1 Front Squat (55% BW)
30 Box Jumps (24/20 in)
Rest 30 seconds between sets.

Every Minute On the Minute (EMOM) in 10 minutes
2 Squat Cleans (185/135 lb)
2 Box Jumps (30/24 in)

AMRAP in 20 minutes
5 Clusters (135/95 lb)
31 Push-Ups
20 Box Jumps (20/14 in)
18 Kettle Bell Swings (53/35 lb)

5-10-15-20 Reps for Time
Burpee Pull-Ups
Wall Ball Shots (20/14 lb)
Power Snatches (135/95 lb)

7 Rounds for Time
5 Push Presses (155/105 lb)
10 Kettlebell Swings (32/24 kg)
20 Double-Unders

EMOM in 8 minutes
3 Squat Clean Thrusters (155/105 lbs)
3 Bar Over Burpees

3 Rounds For Time
800 meter Run
50 Back Extensions
50 Sit-Ups

AMRAP in 20 minutes
10 Pull-Ups
40 Air Squats
80 Double-Unders

For Time
20 Muscle-Ups
25 Lowers from Inverted Hang on the Rings
30 Ring Handstand Push-Ups
35 Ring Rows
40 Ring Push-Ups

AMRAP (with a Partner) in 20 minutes
2 x 15 ft Rope Climb
100 meter Fireman Carry

AMRAP in 20 minutes
3 Thrusters (50% bodyweight)
5 Box Jumps (24/20 in)
7 Hand Release Push-Ups

AMRAP in 30 minutes
5 Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)

2 Rounds for Time
200 meter Run
16 Kettlebell Swings (53/35 lb)
16 Pull-Ups
16 Front Squats (110/70 lb)
200 meter Run
14 Kettlebell Swings (53/35 lb)
14 Pull-Ups
14 Front Squats (110/70 lb)
200 meter Run
12 Kettlebell Swings (53/35 lb)
12 Pull-Ups
12 Front Squats (110/70 lb)

3 Rounds For TIme
9 Muscle-Ups
15 Burpee Pull-Ups
21 Pull-Ups
800 meter Run
Wear a weight vest (20/14 lb)

4 Rounds for Time
800 meter Run
49 Push-Ups
49 Sit-Ups
49 Air Squats

3 Rounds for Time
4 Clusters (135/115 lb)
9 Single-Arm Kettlebell Clean and Presses (53/44 lb)
20 ft Back Rack Walking lunges (135/95 lb)
18 Deadlifts (135/95 lb)
Cash-In: 49 Pull-Ups
Cash-Out: 49 Pull-Ups

21-15-9 Reps for Time
Squat Snatches (42.5/32.5 kg)
Push-Ups

21-15-9 Reps for Time
Back Squats (225/155 lb)
Double-Unders

For Time
15 Back Squats (185/135 lb)
400 meter Run
10 Back Squats (225/155 lb)
400 meter Run
5 Back Squats (275/205 lb)
400 meter Run

AMRAP in 33 minutes
50 meter Farmer's Carry (2x24/16 kg)
25 Dumbbell Squats (2x24/16 kg)
10 Burpee Pull-Ups

For Time
100 Double-Unders
10 Back Squats (275/185 lb)
50 Double-Unders
5 Back Squats (275/185 lb)

2 Rounds for Time
25 Pull-Ups
10 Squat Cleans (135/95 lb)
25 Knees-to-Elbows
10 Thrusters (135/95 lb)
25 Hand Release Push-Ups

5 Rounds For Time
5 Burpees
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20/14 lb)
30 Push-Ups
400 meter Run

For Time
16 Deadlifts (275/185 lb)
16 Hang Power Cleans (185/135 lb)
16 Push Presses (135/95 lb)
800 meter Run
16 Deadlifts (275/185 lb)
16 Hang Power Cleans (185/135 lb)
16 Push Presses (135/95 lb)
800 meter Run
16 Deadlifts (275/185 lb)
16 Hang Power Cleans (185/135 lb)
16 Push Presses (135/95 lb)

For Time
400 meter Run
50 Wall Ball Shots (20/14 lb)
5 Back Squats (275/185 lb)
50 Push-Ups
5 Deadlifts (275/185 lb)
50 Air Squats
400 meter Run

For Time
100 Double-Unders
75 Sit-Ups
50 Push-Ups
25 Overhead Squats (135/95 lb)
50 Knees-to-Elbows
75 Ring Dips
100 Air Squats

For Time
21 Squat Cleans (135/95 lb)
15 Box Jumps (24/20 in)
9 Burpees
21 Box Jumps (24/20 in)
15 Burpees
9 Squat Cleans (135/95 lb)
21 Burpees
15 Squat Cleans (135/95 lb)
9 Box Jumps (24/20 in)

For Time
2000 meter Row
100 Deadlifts (bodyweight)
50 Thrusters (43/30 kg)
1000 meter Row
100 Overhead-Touch Push-Ups
50 Pull-Ups
500 meter Row
100 AbMat Sit-Ups
100 Wall Ball Shots (20/14 lbs)

AMRAP in 20 minutes
1 Deadlift (405/285 lb)
10 Toes-to-Bar
15 Bar Facing Burpees

3 Rounds for Time
21 Pull-Ups
15 Push Presses (60/40 kg)
9 Deadlifts (100/60 kg)
400 meter Run

4 Rounds for Time
15 Dumbbell Thrusters (2x40/20 lb)
50 meter Dumbbell Overhead Walking Lunges (2x40/20 lb)

For Time (with a Partner)
2,382 meter Row
Then, 20 Rounds of:
11 Toes-to-Bars
20 Air Squats
16 Kettlebell Swings (1.5/1 pood)

3 Rounds for Time
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lb)

For Time
21-18-15-12-9-6-3 reps of:
Pull-Ups
Clean-and-Jerks (135/95 lb)

5 Rounds for Reps in 50 minutes
3 minutes of Max Rope Climbs
2 minutes of Max Air Squats
2 minutes of Max Push-Ups
3 minutes to Run 400 meters
Wear a weight vest (20/14 lb)

7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)

For Time
400 meter Run
50 Pull-Ups
100 meter Farmer's Carry (2x50/2x25 lb)
50 Dips
100 Push-Ups
50 Knees-to-Elbows
100 Sit-Ups
400 meter Run

3 Rounds For Time
800 meter Run
20 Knees-to-Elbows
30 Kettlebell Swings (24/16 kg)
40 Sumo Deadlift High-Pulls (40/30 kg)

For Time
800 meter Run
12 Pull-Ups
24 Kettlebell Swings
48 Toes-to-Bars
96 Sit-Ups
48 Push-Ups
24 Deadlifts (225/185 lb)
12 Pull-Ups
800 meter Run

3 Rounds for Time
250 meter Row
6 Power Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Deadlifts (135/95 lb)
9 Sumo Deadlift High-Pulls (135/95 lb)

For Time
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run

For Time
400 meter Run
15 Clean-and-Jerks (155/105 lb)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14 lb)
400 meter Run
45 Kettlebell Swings (1.5/1 pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps (155/105 lb)
400 meter Run

3 Rounds For Time
1000 meter Run
10 Muscle-Ups
100 Air Squats

3 Rounds for Time
Max Unbroken Clean-and-Jerks (BW)
400 meter Run
15 GHD Sit-Ups

For Time
800 meter Run
50 Box Jumps (24/20 in)
100 Kettlebell Swings (24/16 kg)
150 Double-Unders
800 meter Run

4 Rounds for Time
10 Back Squats (275/205 lb)
400 meter Run

6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

5 Rounds for Time
500 meter Run
20 Box Jumps
20 Pull-Ups
5 Handstand Push-Ups

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters (95/65 lb)
1-2-3-4-5-6-7-8-9-10 reps of:
Burpees

For Time
800 meter Run (with 45 lb Plate)
100 Toes-to-Bars
50 Front Squats (155/105 lb)
10 Rope Climbs (15 ft)
800 meter Run (with 45 lb Plate)

AMRAP in 35 minutes
24 Jump Lunges
24 Hollow Rocks
24 Air Squats
24 AbMat Sit-Ups
24 Burpees

For Time
20 Push Presses (65% of 1 RM)
20 Burpees
15 Push Presses (70% of 1 RM)
15 Burpees
10 Push Presses (75% of 1 RM)
10 Burpees
5 Push Presses (80% of 1 RM)
5 Burpees

For Time
20 Toes-to-Bars
20 Shoulder-to-Overheads (135/95 lb)
20 Handstand Push-Ups
20 Overhead Squats (135/95 lb)
20 Double-Unders
18 Clean-and-Jerks (135/95 lb)

8 Rounds For Time
8 Thrusters (75/55 lb)
8 Chest-to-Bar Pull-Ups
8 Clapping Push-Ups
8 Power Snatches (75/55 lb)
8 Knees-to-Elbows
8 Sumo Deadlift High-Pulls (75/55 lb)
8 Handstand Push-Ups
8 Toes-to-Bar
Then 800 meter Run

For Time
22 calorie Row
25 Squat Cleans (42.5/30 kg)
22 Double-Unders
25 Bar Over Burpees
22 Double-Unders
25 Push Presses (42.5/30 kg)
22 Double-Unders
25 Pull-Ups
22 calorie Row

3 Rounds for Time
50 Wall Ball Shots (20/14 lb)
10 Clean-and-Jerks (95/65 lb)

5 Rounds For Time
400 meter Run
1 Deadlift (345/225 lb)
3 Squat Cleans (185/135 lb)
5 Push Jerks (185/135 lb)
3 Muscle-Ups
1 Rope Climb (15 ft)

AMRAP in 20 minutes
5 Parallette Handstand Push-Ups (6" Deficit)
10 Toes Through Rings
15 Medicine Ball Cleans (20/14 lb)

For Time
50 Kettlebell Swings (24/16 kg)
50 Sit-Ups
50 Double-Unders
25 Kettlebell Swings (24/16 kg)
25 Sit-Ups
25 Double-Unders
12 Kettlebell Swings (24/16 kg)
12 Sit-Ups
12 Double-Unders
6 Kettlebell Swings (24/16 kg)
6 Sit-Ups
6 Double-Unders
3 Kettlebell Swings (24/16 kg)
3 Sit-Ups
3 Double-Unders

21-15-9 Reps for Time
Strict Handstand Push-Ups
Front Squats (185/115 lb)
Burpees

For Time
50 Thrusters (45/35 lb)
50 Sit-Ups
50 Box Jumps (24/20 in)
50 Kettlebell Swings (24/16 kg)
50 Thrusters (45/35 lb)

3 Rounds for Time
13 Deadlifts (225/155 lb)
13 Burpees
13 Dumbbell Clusters (2x50/35 lb)
13 Pull-Ups
13 Dumbbell Step-Ups (2x50/35 lb, 24/20 in)

3 Rounds for Time
400 meter Run
7 Unbroken* Bear Complexes (135/95 lb)
* Burpee penalty for each drop of the barbell (3 Burpees for the 1st; 4 Burpees for the 2nd; 7 Burpees for each subsequent drop)

3 Rounds for Time
800 meter Run
25 Chest-to-Bar Pull-Ups
35 American Kettlebell Swings (53/35 lb)
45 Bear Hug Jumping Squats (15/10 lb)

For Time (with a Partner)
800 meter Medicine Ball Run (20/14 lb)
28 Snatches (135/95 lb)
39 Burpee Box Jump Overs (24/20 in)
84 Wall Ball Shots (20/14 lb)
800 meter Medicine Ball Run (20/14 lb)
84 Wall Ball Shots (20/14 lb)
39 Burpee Box Jump Overs (24/20 in)
28 Clean-and-Jerks (135/95 lb)
800 Medicine Ball Run (20/14 lb)

21-15-9 Reps for Time
Squats Snatches (50/35 kg)
Kettlebell Swings (32/24 kg)
Toes-to-Bars
Buy-Out:
100 Double-Unders

4 Rounds for Time
7 Deadlifts (300/195 lb)
40 Pull-Ups
40 Ring Dips
40 Box Jumps (24/20 in)
40 Wall Ball Shots (20/14 lb)

7 Rounds For Time
11 Back Squats (185/135 lb)
10 Jerks (135/95 lb)

4 Rounds For Time
27 Box Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100 lb)

For Time
30 Snatches (155/105 lb)

EMOM in 12 minutes
Odd Minutes:
5 Push Presses (155/105 lb)
Even Minutes:
5 Deadlifts (155/105 lb)

3 Rounds for Time
1000 meter Row
21 Push-Ups
100 meter Sled Drag
15 L Pull-Ups
100 meter Sled Drag
9 Kettlebell Swings (1.5 pood)
1 Rope Climb

3 Rounds for Time
20 Hang Power Cleans (115/75 lb)
20 Toes-to-Bars
400 meter Run

5 Rounds for Time
50 Double-Unders
15 Hang Power Cleans (95/65 lb)
10 Pull-Ups
5 Handstand Push-Ups

EMOM in 10 minutes
2 Front Squats (225/155 lb)
5 Burpee Box Jumps (24/20 in)

For Time
400 meter Run
40 Double Unders
400 meter Run
40 Thrusters (45/35 lb)
400 meter Run
40 Box Jumps (24/20 in)
400 meter Run
40 Toes-to-Bars
400 meter Run
40 Overhead Squats (45/35 lb)

For Time
20 Squat Cleans (135/95 lb)
2000 meter Row
20 Clean-and-Jerks (135/95 lb)

For Time (with a Partner)
Deadlift Hold (135 lb)
40 Air Squats
Back Squat Hold (135 lb)
40 Sit-Ups
Plank Hold
40 Push-Ups
Deep Squat Hold
40 Burpees

3 Rounds For Time
200 meter Run
50 meter Farmers Walk (2x35/25 lb sandbag)
10 Burpees
10 meter Bear Crawl (forward and backwards)
400 meter Run
100 meter Farmers Walk (2x35/25 lb sandbag, each hand)
20 Burpees
10 meter Bear Crawl (forward and backwards)
600 meter Run
150 meter Farmers Walk (2x35/25 lb sandbag, each hand)
30 Burpees
30 meter Bear Crawl (forward and backwards)
Wear a weight vest (20/14 lb) (except during the run)

3 Rounds for Time
32 Deadlifts (185/135 lbs)
32 Hanging Hip Touches (alternating arms)
800m Running Farmer Carry (15 lb dumbbells)

AMRAP (with a Partner) in 26 minutes
6 Deadlifts (315/205 lb), each
9 Bar-Facing Burpees, synchronized
9 Bar Muscle-Ups, each
55 ft Partner Barbell Carry (315/205 lb)

4 Rounds for Time
21 Pull-Ups
4 Clean-and-Jerks (225/155 lb)
21 Burpees
4 Back Squats (225/155 lb)

5 Rounds for Time
5 Deadlifts (155/105 lb)
5 Power Cleans (155/105 lb)
5 Front Squats (155/105 lb)
15 Burpees

3 Rounds for Time
5 Cleans (155/105 lb)
10 Burpees
5 Clean-and-Jerks (155/105 lb)
10 Wall Ball Shots (24/20 lb)

3 Rounds for Time
6 Bear Complexes (135/95 lb)
100 meter Bear Crawl

7 Rounds for Time
71 Double-Unders
14 Deadlifts (135/95 lb)
6 Hang Power Cleans (135/95 lb)
9 Front Squats (135/95 lb)

5 Rounds for Time
44 Box Step-Ups (24/20 in)
12 Push-Ups
12 Air Squats
Wear a weighted vest if available.

For Time
21 Back Squats (135/95 lb)
400 meter Run
21 Front Squats (135/95 lb)
400 meter Run
21 Deadlifts (135/95 lb)
400 meter Run
21 Shoulder-to-Overheads (135/95 lb)
400 meter Run

21-15-9 Reps for Time
Push Presses (135/95 lb)
30 Box Jumps (24/20 in)
Overhead Squats (135/95 lb)

For Time
1978 meter Run
7 Pull-Ups
24 Box Jumps (24/20 in)
1 Deadlift (65% of 1 RM)
26 Wall Ball Shots (20/14 lb)
173 Air Squats
2008 meter Medicine Ball Run (20/14 lb)

30-20-10 Reps for Time
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-Ups

21-15-9 Reps For Time
Handstand Push-Ups
Ring Dips
Push-Ups

For Time
1 mile Run
Then, 3 Rounds of:
30 Burpees
4 Power Cleans (155/105 lb)
6 Front Squats (155/105 lb)
Then, 1 mile Run
Wear a Weight Vest (20/14 lb)

5 Rounds for Time
9 Toes-to-Bars
22 Alternating Dumbbell Snatches (55/35 lb)
7 Squat Cleans (135/95 lb)

3 Rounds for Time
21 Dumbbell Squat Snatches, Right Arm (40/25 lb)
21 L Pull-Ups
21 Dumbbell Squat Snatches, Left Arm (40/25 lb)
21 L Pull-Ups

For Time
21 Overhead Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65 lb)
30 Pull-Ups
9 Overhead Squats (95/65 lb)
18 Pull-Ups

15-12-9 Reps for Time
Bench Presses (bodyweight)
Deadlifts (bodyweight)
Power Cleans (bodyweight)

10 Rounds for Time
1 Strict Press (135/95 lb)
2 Push Presses (135/95 lb)
3 Push Jerks (135/95 lb)
4 Handstand Push-Ups
10 Push-Ups

3 Rounds for Time
12 Deadlifts (275/205 lb)
24 Box Jumps (24/20 in)

For Time
15 Deadlifts (155/105 lb)
30 Toes-to-Bars
30 Box Jumps (24/20 in)
10 Squat Cleans (155/105 lb)
20 Burpees
20 Double-Unders
5 Thrusters (155/105 lb)
10 Pull-Ups
10 Handstand Push-Ups

12-9-6-3 Reps for Time
Back Squats (65% of BW)
Burpee Box Jumps
500 meter Row

For Time
10-9-8-7-6-5-4-3-2-1 Reps of:
Alternating Dumbbell Snatches (75/45 lb)
Handstand Push-Ups

For Time
200 meter Run
40 Wall Ball Shots (20/14 lb)
30 Knees-to-Elbows
20 Squat Cleans (135/95 lb)
400 meter Run
30 Wall Ball Shots (20/14 lb)
20 Knees-to-Elbows
10 Squat Cleans (135/95 lb)
800 meter Run
20 Wall Ball Shots (20/14 lb)
10 Knees-to-Elbows
5 Squat Cleans (135/95 lb)

10 Rounds for Time
1 Clean-and-Jerk (185/135 lb)
3 Overhead Squats (185/135 lb)
5 Push Jerks (185/135 lb)

For Time
8 Overhead Squats (135/95 lb)
20 Double-Unders
6 Overhead Squats (135/95 lb)
40 Double-Unders
4 Overhead Squats (135/95 lb)
60 Double-Unders
2 Overhead Squats 9135/95 lb)
80 Double-Unders

EMOM For As Long As Possible
Death By Squats
1 Squat (70% of 1 Rep Max)
2 Squats (70% of 1 Rep Max)
3 Squats (70% of 1 Rep Max)

3 Rounds for Time
Buy-In:
25 Burpees
Then, 3 Rounds of:
10 Hang Snatches (115/85 lb)
20 Hand Release Push-Ups
50 Double-Unders
Cash-Out:
25 Burpees

For Time
101 Ground-to-Overheads (75/45 lb)
101 Doble-Unders

For Time
100 Kettlebell Swings (32/24 kg)
2 Burpees at the top of each minute

For Load
Accumulate 10,000 lbs with any combination of:
Cleans
Snatches
Overhead Squats

For Time
20 Power Snatches (135/95 lb)
15 Clean-and-Jerks (225/155 lb)
10 Back Squats (315/225 lb)
5 Deadlifts (405/275 lb)

For Time
10 Shoulder-to-Overheads (185/135 lb)
20 Hand Release Push-Ups
15 Handstand Push-Ups
20 Shoulder-to-Overheads (135/95 lb)
15 Hand Release Push-Ups
10 Handstand Push-Ups
30 Shoulder-to-Overheads (75/55 lb)
10 Hand Release Push-Ups
5 Handstand Push-Ups

12-9-6-3 Reps For Time
Squat Cleans (155/105 lb)
Weighted Pull-Ups (45/25 lb)

For Time
54 Pull-Ups
54 Air Squats
54 Sit-Ups
54 Push-Ups

For Time
30 GHD Sit-Ups
15 Squat Cleans (155/105 lb)
24 GHD Sit-Ups
12 Squat Cleans (155/105 lb)
18 GHD Sit-Ups
9 Squat Cleans (155/105 lb)
12 GHD Sit-Ups
6 Squat Cleans (155/105 lb)
6 GHD Sit-Ups
3 Squat Cleans (155/105 lb)

For Time
100 Kettlebell Swings (24/16 kg)
100 Sit-Ups
100 Air Squats
100 Push-Ups

Three Parts For Time
3 Rounds of:
5 Hang Power Cleans (40/30 kg)
10 Push Presses (40/30 kg)
15 Back Squats (40/30 kg)
800 meter Run
3 Rounds of:
5 Overhead Squats (40/30 kg)
10 Sumo Deadlift High-Pulls (40/30 kg)
15 Front Squats (40/30 kg)
30 Ball Slams (30/20 lb)
3 Rounds of:
5 Power Cleans (40/30 kg)
10 Squat Cleans (40/30 kg)
15 Deadlifts (40/30 kg)
30 Box Jumps (24/20 in)

6 Rounds for Time
400 meter Run
6-5-4-3-2-1 Rope Climbs

2 Rounds for Time
44 Push Presses (65/45 lb)
22 Wall Ball Shots (20/14 lb)
11 Pull-Ups
11 Hand-Release Push-Ups

For Time
15 Strict Presses (80% of 1 rep max)
15 Push Presses (80% of 1 rep max)
15 Push Jerks (80% of 1 rep max)
1 rep max Strict Press

AMRAP in 20 minutes
9 Deadlifts (245/165 lb)
8 Muscle-Ups
9 Squat Clean (155/105 lb)

EMOM in 36 minutes
From 0:00-6:00, EMOM of:
10 Pull-Ups
From 6:00-12:00, EMOM of:
5 Squat Cleans (155/105 lb)
From 12:00-18:00, EMOM of:
10 Toes-to-Bars
From 18:00-24:00, EMOM of:
5 Shoulder-to-Overheads (155/105 lb from the ground)
From 24:00-30:00, EMOM of:
10 Hand Release Push-Ups
From 30:00-36:00, EMOM of:
5 Overhead Squats (155/105 lb)

5 Rounds for Time
10 Back Squats (225/155 lb)
40 Sit-Ups
40 Push-Ups

4 Rounds for Time
15 Deadlifts (225/155 lb)
15 Box Jumps (24/20 in)
50 Double-Unders

For Time
20 Push Presses + Front Squats + Thrusters (45/25 lb)
15 Push Presses + Front Squats + Thrusters (75/45 lb)
10 Push Presses + Front Squats + Thrusters (95/65 lb)
5 Push Presses + Front Squats + Thrusters (135/95 lb)

For Time
50 Power Snatches (75/45 lb)
50 Burpees
50 Overhead Squats (75/45 lb)
50 Sit-Ups
50 Thrusters (75/45 lb)

For Time
50-40-30-20-10 reps of:
Double-Unders
Shoulder-to-Overheads (95/65 lb)

12-9-6-3 Reps for Time
Cleans (155/105 lb)
Pull-Ups
Deadlifts (155/105 lb)
Burpees

2 Rounds for Time
40 Pull-Ups
10 Back Squats (225/155 lb)
40 Wall Ball Shots (20/14 lb)
10 Deadlifts (225/155 lb)
40 Sit-Ups

For Time
24-20-16-12-8-4 reps of:
Front Rack Lunges (135/95 lb)
Hand Release Push-Ups

3 Rounds for Time
5 Muscle-Ups
7 Bear Complexes (155/105 lb)
50 Double-Unders

5 Rounds for Time
3 Overhead Squats (155/105 lb)
6 Clean-and-Jerks (155/105 lb)
12 Bar Facing Burpees

For Time
11 Squat Cleans (135/95 lb)
100 Double-Unders
11 Push Presses (135/95 lb)
75 Sit-Ups
11 Deadlifts (135/95 lb)
50 Pull-Ups

For Time
37 Squat Cleans (185/135 lb)

2 Rounds for Time
10 Push Presses (135/95 lb)
10 Back Squats (135/95 lb)
10 Cleans (135/95 lb)
10 Overhead Squats (135/95 lb)

For Time
10 Bench Presses (75% BW)
10 Ring Dips
20 Bench Presses (50% BW)
20 Diamond Push-Ups
30 Bench Presses (35% BW)
30 Push-Ups

AMRAP For As Long As Possible
Perform every 2 minutes:
1 Clean-and-Jerk (155/105 lb)
1 Burpee

For Time
100 Double-Unders
80 Pull-Ups
60 Box Jumps (24/20 in)
40 Front Squats (135/95 lb)
20 Squat Cleans (135/95 lb)
10 Thrusters (135/95 lb)

For Time
25 Box Jumps (24/20 in)
25 Pull-Ups
25 Kettlebell Swings (24/16 kg)
25 Air Squats
25 Sit-Ups
25 Deadlifts (135/95 lb)
25 Wall Ball Shots (20/14 lb)
25 Burpees
25 Power Cleans (135/95 lb)

For Time
25 Snatches (115/75 lb)
25 Wall Ball Shots (20/14 lb)
25 Shoulder-to-Overheads (115/75 lb)
25 Burpees
25 Front Squats (115/75 lb)
25 Toes-to-Bars

2 Rounds for Time
19 Deadlifts (225/115 lb)
19 Bar Over Burpees

3 Rounds for Time
20 Back Squats (205/125 lb)
20 Box Step Ups (30/24 in)

5 Rounds for Time
15 Kettlebell Swings (32/24 kg)
10 Chest-to-Bar Pull-Ups
5 Squat Snatches (115/85 lb)

3 Rounds for Time (in a Team of 3)
20 Burpees
15 Pull-Ups
60 Jumping Lunges
25 Push-Ups
1,000 meter Row

AMRAP in 30 minutes
5 Deadlifts (120/90 kg)
7 Pull-Ups
9 Push-Ups

For Time
1 mile Run
2,000 meter Row
1 mile Run

AMRAP in 20 minutes
20 Overhead Squats (45/35 lb bar)
20 Back Squats (45/35 lb bar)
400 meter Run

AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings (1.5/1 Pood)
20 Box Jumps (24/20 in)

AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run

9 Rounds for Time
5 Clean-and-Jerks (155/105 lb)
10 Pull-Ups

Every 2 Minutes On the Minute For as Long as Possible
1 Push Press
1 Push Jerk
1 Split Jerk
20 Double-Unders

EMOM For As Long As Possible
Death by Deadlifts (60% of 1 RM)

21-15-9 Reps for Time
Back Squats (225/155 lb)
Burpees

3 Rounds for Time
25 Hang Power Snatches (65/45 lb)
50 Double-Unders
400 meter Run

AMRAP in 28 minutes
9 Overhead Squats (115/75 lb)
1 Legless Rope Climb (15 ft rope, from seated position)
12 Bench Presses (115/75 lb)

AMRAP in 20 minutes
22 Air Squats
12 Toes-to-Bar
9 Burpees
Wear a weight vest (20/14 lb)

For Time
100 Air Squats
5 Muscle-Ups
75 Air Squats
10 Muscle-Ups
50 Air Squats
15 Muscle-Ups
25 Air Squats
20 Muscle-Ups

4 Rounds For Time
800 meter Run
40 Pull-Ups
70 Push-Ups

For Time
1000 meter Row
30 Pull-Ups
30 Thrusters (40/30 kg)
1000 meter Run

For Points in 20 minutes
Overhead Squat (10 points)
Thruster (5 points)
Squat Clean (3 points)
Deadlift (1 point)
Perform all movements with a 60/40kg barbell.

AMRAP For As Long As Possible
Bench Presses (225/155 lb)

For Time
100 Muscle-Ups

21-15-9 Reps for Time
Push Presses (135/95 lb, from the ground)
Toes-to-Bars

3 Rounds for Time
20 Box Jumps (24/20 in)
20 Thrusters (95/65 lb)
20 Kettlebell Swings (32/24 kg)

For Time
10-9-8-7-6-5-4-3-2-1 Reps:
Front Squats (185/135 lb)
1-2-3-4-5-6-7-8-9-10 Reps:
Box Jumps (30/24 in)

For Time
1000 meter Row
90 Heavy Rope Single-Unders
80 Air Squats
70 Push-Ups
50 Lunges
40 Hang Cleans (95/65 lb)
30 Thrusters (95/65 lb)
20 Overhead Squats (95/65 lb)
10 Snatches (95/65 lb)

EMOM in 12 minutes
Odd Minutes:
6 Back Squats (275/205 lb)
Even Minutes:
12 4-Count Mountain Climbers

AMRAP in 25 minutes
7 Deadlifts (185/135 lb)
6 Kettlebell Swings (53/35 lb)
7 Barbell Hack Squats (185/155 lb)
6 Plate Sit-Ups (45/25 lb)
1 Burpee at the top of every minute

For Time
800 meter Run
28 Kettlebell Swings (2/1.5 pood)
28 Strict Pull-Ups
28 Kettlebell Clean-and-Jerk (2 x 2/1.5 pood)
28 Strict Pull-Ups
800 meter Run

AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)

For Time
1 Squat Clean (185/135 lb)
10 Parallette Handstand Push-Ups
2 Squat Cleans (185/135 lb)
9 Parallette Handstand Push-Ups
3 Squat Cleans (185/135 lb)
8 Parallette Handstand Push-Ups
4 Squat Cleans (185/135 lb)
7 Parallette Handstand Push-Ups
5 Squat Cleans (185/135 lb)
6 Parallette Handstand Push-Ups
6 Squat Cleans (185/135 lb)
5 Parallette Handstand Push-Ups
7 Squat Cleans (185/135 lb)
4 Parallette Handstand Push-Ups
8 Squat Cleans (185/135 lb)
3 Parallette Handstand Push-Ups
9 Squat Cleans (185/135 lb)
2 Parallette Handstand Push-Ups
10 Squat Cleans (185/135 lb)
1 Parallette Handstand Push-Up

For Time
400 meter Run
23 Push-Ups
53 Goblet Squats (53/35 lb)
400 meter Run
23 Push-Ups
53 Kettlebell Swings (53/35 lb)
400 meter Run

For Time
22 second Silence
94 Goblet Squats (2/1.5 pood)
94 Push-Ups
94 Sit-Ups
94 Russian Kettlebell Swings (2/1.5 pood)
22 Burpees

15 Rounds for Time
100 meter Run
7 Front Squats (60/40 kg)
100 meter Run
7 Burpee Pull-Ups

6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

9 Rounds for Time (with a Partner)
9 Bar Muscle-Ups
11 Clean-and-Jerks (155/115 lb)
50 yard Buddy Carry

AMRAP in 45 minutes
800 meter Run
80 Air Squats
8 Muscle-Ups

AMRAP in 17 minutes
21 Lateral Bar Burpees
16 Box Jumps (24/20 in)
8 Front Rack Forward Lunges (60/40 kg)
3 Ground-to-Overheads (60/40 kg)

AMRAP in 33 minutes
5 Thrusters (135/95 lb)
7 Toes-to-Bar
1 Legless Rope Climb (15 ft)
200 meter Run
Buy-In: 118 Wall Ball Shots (20/14 lb)

5 Rounds for Time
11 Deadlifts (275/205 lb)
14 Single Arm Dumbbell Thrusters (50/35 lb)
Every 2 minutes:
150 foot Sled Push
Time Cap: 20 minutes

For Time
2 km Run
22 Wall Ball Shots (30/20 lb)
22 Muscle-Ups
22 Wall Ball Shots (30/20 lb)
22 Power Cleans (185/135 lb)
22 Wall Ball Shots (30/20 lb)
2 km Run

AMRAP (with a Partner) in 23 minutes
200 meter Partner Run
94 Double-Unders
29 Burpees
3 Rope Climbs

30 Rounds For Time
5 Wall Balls (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

10 Rounds For Time
5 Thrusters (115/85 lb)
10 Pull-Ups
100 meter Sprint
1 minute Rest

For Time
100 calorie Row
75 Thrusters (45/35 lb barbell)
50 Pull-Ups
75 Wall Ball Shots (20/14 lb)
100 calorie Row
With a weight vest (20/14 lb)

For Time
2 Mile Run
2 Minutes Rest
20 Squat Cleans (135/95 lb)
20 Box Jumps (24/20 in)
20 Overhead Walking Lunges (45/25 lb plate)
20 Box Jumps (24/20 in)
20 Squat Cleans (135/95 lb)
2 minutes Rest
2 mile Run
Wear a weight vest (20/14 lb)

For Time
Buy-In:
250 meter Run
Then, 5 Rounds of:
10 Lunges
10 Air Squats
10 Sit-Ups
8 Burpees
Cash-Out:
250 meter Run

For Time
50 Overhead Squats (95/65 lb)
5 Pull-Ups

3 Rounds For Time
800 meter Run
30 Dumbbell Squat Cleans (50/35 lb)
30 Burpees

For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Overhead Squats (135/95 lb)
1-2-3-4-5-6-7-8-9-10 reps of:
Chest-to-Bar Pull-Ups

5 Rounds for Time
12 Deadlifts (205/145 lb)
9 Hang Power Cleans (205/145 lb)
6 Push Jerks (205/145 lb)

AMRAP in 25 minutes
150 Double-Unders
50 Push-Ups
15 Power Cleans (185/125 lb)

For Time
50 Thrusters (45/35 lb)
45 Air Squats
40 Pull-Ups
35 Box Jumps (24/20 in)
30 Toes-to-Bars
25 Hand Release Push-Ups
20 Sit-Ups
15 Burpees
10 Handstand Push-Ups
5 Overhead Squats (45/35 lb)

2 Rounds for Time (with a Partner)
11 Rope Climbs
200 meter Buddy Carry
33 Power Cleans (135/95 lb)
400 meter Buddy Carry
55 Front Squats (135/95 lb)
66 Burpees

AMRAP in 23 minutes
9 Chest-to-Bar Pull-Ups
15 Power Cleans (135/95 lb)
21 Air Squats
400 meter Run with a Plate (45/35 lb)

5 Rounds For Time
30 Kettlebell Swings (2/1.5 pood)
30 Burpees
30 GHD Sit-Ups

5 Rounds For Time
5 Power Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest

3 Rounds For Time
1000 meter Row
50 Push-Ups
1000 meter Run
50 Pull-Ups

5 Rounds for Time
3 Cleans (225/155 lb)
200 meter Sprint
20 Kettlebell Snatches (1.5/1 pood) (10 each arm)
2 minutes Rest

For Time
1 mile Weighted Run
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run
Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

4 Rounds For Time (with a Partner)
800 meter Run / 50 Wall Balls (20/14 lb)
50 Burpees
50 Pull-Ups

For Time
800 meter Run
400 meter Run (backwards)
800 meter Run
400 meter Run (backwards)

EMOM in 13 minutes
For every odd minute, perform:
13 Hand Release Push-Ups
For every even minute, perform:
13 Shoulder-to-Overheads (115/75 lb)

5 Rounds for Time
41 Air Squats
41 Push-Ups
41 Sit-Ups
41 Pull-Ups

For Time
500 Double-Unders
250 Sit-Ups
100 Kettlebell Swings (16/12 kg)
50 Overhead Squats (95/65 lb)

For Time
10,000 lb Cumulative Back Squats
20 Burpees each time you rack the bar

For Time
201 Single Jump Ropes
100 AbMat Sit-Ups
50 Pull-Ups
25 Thrusters (95/65 lb)

4 Rounds for Time
23 Russian Kettlebell Swings (1.5/1 pood)
23 Box Jumps (24/20 in)
23 Sit-Ups
23 Dumbbell Snatches (35/25 lb)
23 Goblet Squats (1.5/1 pood)
23 Double-Unders
23 Medicine Ball Cleans (20/14 lb)
Then:
186 seconds (3:06) Plank Hold

5 Rounds for Time
15 Deadlifts (155/135 lb)
200 meter Run
1 Rope Climb (15 ft)
20 Dumbbell Snatches (50/40 lb) (alternating)
15 Pull-Ups

5 Rounds for Time
400 meter Run
20 Wall Balls (20/14 lb)
14 Kettlebell Swings (53/35 lb)
38 reps of "X"
Round 1: Push-Ups
Round 2: Air Squats
Round 3: Pull-Ups
Round 4: Alternating Lunges
Round 5: Burpees

4 Rounds for Time
10 Tuck Jumps
100 meter Sprint
10 Power Cleans (135/95 lb)
100 meter Sprint

3 Rounds for Time
5 Power Cleans (225/155 lb)
20 Push-Ups
15 Burpees

For Time
30 Clean-and-Jerks (135/95 lb)
1 mile Run
10 Rope Climb (15 ft)
1 mile Run
100 Burpees

4 Rounds for Time
800 meter Run
24 Power Snatches (75/55 lb)
4 Bar Muscle-Ups
4 Turkish Get-Ups (54/35 lb) (alternating)

3 Rounds for Time
5 Deadlifts (275/185 lb)
10 Burpees
15 Box Jumps (24/20 in)
20 Double-Unders

AMRAP in 15 minutes
6 Deadlifts (255/165 lb)
9 Hand Release Push-Ups
12 Box Jumps (24/20 in)

For Time
21-15-9 reps of:
Clean-and-Jerks (95/65 lb)
Burpees
Then, 15-10-5 reps of:
Clean-and-Jerks (135/95 lb)
Burpees
Finally, 9-6-3 reps of:
Clean-and-Jerks (185/135 lb)
Burpees

21-15-9-6-3 Reps For Time
Clean-and-Jerks (135/95 lb)
Knees-to-Elbows

6 Rounds for Time
9 Overhead Squats (95/65 lb)
9 Thrusters (95/65 lb)
500 meter Row

2 Rounds for Time
50 Sit-Ups
40 Pull-Ups
30 Back Squats (135/95 lb)
20 Handstand Push-Ups
10 Front Squats (135/95 lb)

AMRAP in 10 minutes
1 Clean
2 Front Squats
1 Shoulder-to-Overhead
Workout weight is 70% of your 1 Rep Max Front Squat

AMRAP in 21 minutes
7 Burpees
11 Push-Ups
22 Kettlebell Swings (54/35 lb)
Buy-in: 65 Sit-Ups

2 Rounds for Time
2000 meter Row
20 Deadlifts (225/155 lb)

7 Rounds for Time
5 Back Squats (275/185 lb)
5 Burpees