For Time

100 Single-Unders
100 Pull-Ups
100 Lunges
100 Push-Ups
100 calorie Row
100 Sit-Ups
100 Air Squats
100 calorie Assault Air Bike

AMRAP in 25 minutes

5 Bear Complexes (135/95 lb)
10 Bar-Over Burpees
15 Toes-to-Bars
20 Push-Ups
25 calorie Assault Air Bike

For Time (with a Partner)

4,000 meter Row
3,000 meter Bike
2,000 meter Ski
1,000 meter Run

Every 5 minutes, each partner completes:
10 Bar Facing Burpees
10 Push Presses (95/65 lb)
3 Ring Muscle-Ups

6 Rounds for Time

1 Squat Snatch (70/50 kg)
6 Ring Muscle-Ups
11 calorie Assault Bike
64 Double-Unders
11 Burpees
6 Chest-to-Bar Pull-Ups
1 Squat Clean (70/50 kg)

For Time (with a Partner)

Part A:
1 mile Run
30 Clean-and-Jerks (135/95 lb)
30 Bar Muscle-Ups

Part B:
100 calorie Air Bike
30 Burpees
9 Rope Climbs

For Time

5 Rounds of:
25 calorie Assualt Bike

Rest 1 minute*

Then, five 3-minute AMRAPs of:
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Air Squats

Rest 1 minute after each AMRAP

Then, perform:
1 mile Run (20/14 lb)

Finally, AMRAP in 5 minutes of:
Sandbag Get-Ups (60/40 lb)
5 Burpees*

*Perform 5 burpees for each get-up under 40 reps.

4 Rounds for Time

14 calorie Bike
16 Thrusters (95/65 lb)
10 Kettlebell Swings (53/35 lb)
14 calorie Bike
16 Box Jumps (24/20 in)
10 Air Squats
14 calorie Bike
16 Wall Ball Shots (20/14 lb)
10 Burpees

For Time (in a Team of 3)

100 Wall Ball Shots (20/14 lb)
100 Pull-Ups
100 Sit-Ups
200 Air Squats
100 Push-Ups
100 calorie Air Bike
100 Kettlebell Swings (53/35 lb)

For Time

19 D-Ball Squats (80/60 lb)
9 Cleans (165/115 lb)
17 Chest-to-Bar Pull-Ups
85 calorie Air Bike
13 Deadlifts (185/130 lb)
14 Burpees Over the Bar
40 Alternating Dumbbell Snatches (50/35 lb)

Wear a weight vest (20/14 lb)

3 Rounds for Time

21 calorie Assault Air Bike
18 Overhead Walking Lunges (45/25/ plate)
15 Box Jumps (24/20 in)
12 Push-Ups
9 Sumo Deadlift High-Pulls (135/95 lb)
6 Front Squats (135/95 lb)
3 Snatches (135/95 lb)