For Distance
Throw Medicine Balls from GHD Machine (4/2 lb)

3 Rounds for Time
8 Alternating Leg Split Snatches (115/75 lb)
7 Bar Muscle-Ups
400 meter Run
Time Cap: 13 minutes

For Time
100 yard Run (Run back at 50 yards)
200 yard Run (Run back at 100 yards)

5 Rounds for Time
20 foot Rope Climb
20 yard Sled Drive (180/90 lb)
Time Cap: 13 minutes

For Load
1 Clean (every 30 seconds)
Men: 245-255-265-275-285-295-305-315-325-335-345-355-365-375-385 lb
Women: 140-150-160-170-180-190-195-200-205-210-215-220-225-230-235 lb

For Time
10 Overhead Squats (155/105 lb)
10 Box Jump Overs (24/20 in)
10 Fat Bar Thrusters (135/95 lb)
10 Power Cleans (205/125 lb)
10 Toes-to-Bars
10 Burpee Muscle-Ups
10 Toes-to-Bars
10 Power Cleans (205/125 lb)
10 Fat Bar Thrusters (135/95 lb)
10 Box Jump Overs (24/20 in)
10 Overhead Squats (155/105 lb)
Time Cap: 15 minutes

For Time
50 Double-Unders
Low Banger
50 Double-Unders
Down Banger
50 Double-Unders
Mid Banger
Time Cap: 9 minutes

For Time
21-15-9 reps of:
Cleans (135/95 lb)
Ring Dips
Then, perform:
30 Snatches (135/95 lb)
Finally, 21-15-9 of:
Thrusters (95/65 lb)
Pull-Ups

3 Parts Scored Individually
"The End 1"
AMRAP in 3 minutes
20 calorie Row
30 Wall Ball Shots (20/14 lb)
20 Toes-to-Bars
30 Box Jumps (24 in)
20 Kettlebell Sumo Deadlift High-Pulls (108/72 lb)
30 Burpees
20 Shoulder-to-Overheads (135/95 lb)
100 ft Sled Pull
Rest 1 minute
"The End 2"
AMRAP in 6 minutes
Same workout as above
Rest 2 minutes
"The End 3"
For Time
Same workout as above

For Time
210 meter Ocean Swim
1,500 meter Sand Run
50 Chest-to-Bar Pull-Ups
100 Hand Release Push-Ups
200 Air Squats
1,500 meter Sand Run