AMRAP in 5 minutes

10 Strict Presses (75/55 lb)
15 Kettlebell Swings (24/20 kg)

EMOM in 14 minutes

Odd: 10 Thrusters (95/65 lb)
Even: 20 Kettlebell Swings (54/35 lb)

5 Rounds for Time

20 Kettlebell Swings (55/35 lb)
400 meter Run

Four Tabatas for Total Reps in 19 minutes

Tabata Jumping Jacks
Rest 1 minute

Tabata Push-Ups
Rest 1 minute

Tabata Duffel Bag Swings
Rest 1 minute

Tabata V-Ups

Tabata is 20 seconds of work, followed by 10 seconds of rest, for 8 intervals.

For Time

15 minute Wall Squat Hold (cumulative)

Every time athlete rests, perform:
5 Push-Ups
10 Jumping Jacks
15 V-Ups

For Time

1 mile Run
20 Eight-Count Body Builders*
800 meter Run
35 Eight-Count Body Builders*
400 meter
50 Eight-Count Body Builders*
200 meter

*1 Body Builder:
1: Hands on The Ground
2: Feet Jump Back To Push Up Plank
3: Chest On The Ground (Bottom Push Up Position)
4: Back To Plank Position (Top Push Up Position)
5. Wide Stance (Like A Jumping Jack)
6. Narrow Stance (Back To Plank Position)
7. Feet Jump Forward to Hands
8. Stand Tall

6-5-4-3-2-1 Reps for Time

Strict Presses (165/105 lb)
Push Presses (165/105 lb)
Push Jerks (165/106 lb)

5 Rounds for Time

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

20 reps of the following complex

Strict Press / Push Press / Push Jerk

Use 80% of 1-Rep-Max Strict Press

Rest 30 seconds between reps

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