Every 3 minutes for as long as possible complete:

From 0:00-3:00, 2 rounds of:

• 10 overhead squats
• 10 chest-to-bar pull-ups

From 3:00-6:00, 2 rounds of:

• 12 overhead squats
• 12 chest-to-bar pull-ups

From 6:00-9:00, 2 rounds of:

• 14 overhead squats
• 14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

• Carl Paoli's tips
• Barbell Shrugged's tips

Complete as many rounds and reps as possible in 9 minutes of:

• 15 toes-to-bars
• 10 deadlifts (115 / 75 lb.)
• 5 snatches (115 / 75 lb.)

1-rep-max clean and jerk

6-minute time cap

Complete as many rounds and reps as possible in 14 minutes of:

• 7 muscle-ups
• 50 wall-ball shots, 20-lb. ball to 10 feet
• 100 double-unders

Complete as many reps as possible in 8 minutes of:

• 3 handstand push-ups
• 3 cleans
• 6 handstand push-ups
• 3 cleans
• 9 handstand push-ups
• 3 cleans
• 12 handstand push-ups
• 6 cleans
• 15 handstand push-ups
• 6 cleans
• 18 handstand push-ups
• 6 cleans
• 21 handstand push-ups
• 9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb ➡️ 84kg
Women clean 125 lb ➡️ 56,5kg

27-21-15-9 reps for time of:

• Row (calories)
• Thrusters

Men use 95 lb.
Women use 65 lb.