Complete as many rounds as possible in 20 minutes of:

• 15-ft rope climb, 1 ascent
• 5 burpees
• 200-meter run

If you've got a 20-lb. vest or body armor, wear it.

4 rounds for time of:

• Run 800 meters
• 49 push-ups
• 49 sit-ups
• 49 squats
  

For time:

• 100-calorie row
• 75 thrusters, 45/35lb. barbell
• 50 pull-ups
• 75 wall-ball shots, 20/14lb. ball
• 100-calorie row
  

If you’ve got a 20/14lb. vest or body armor, wear it.

Complete as many rounds as possible in 20 minutes of:

• 5 pull-ups
• 10 push-ups
• 15 squats
• 5 pull-ups
• 10 thrusters, 95 lb.

For time:

• Run 2 km
• 22 wall-ball shots, 30-lb. ball
• 22 muscle-ups
• 22 wall-ball shots, 30-lb. ball
• 22 power cleans, 185-lb.
• 22 wall-ball shots, 30-lb. ball
• Run 2 km

5 rounds of:

• 3 minutes of rope climbs
• 2 minutes of squats
• 2 minutes of push-ups
• 3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

On a 25-minute clock:

• Run 1.5 miles

Then perform as many rounds as possible of:

• 11 chest-to-bar pull-ups
• 7 hang squat cleans, 155 lb.
• 7 push presses, 155 lb.

Your score is the completed rounds.

12 rounds for time of:

• 45-lb. dumbbell hang squat cleans, 10 reps
• 6 handstand push-ups on dumbbells

For time:

• 25 pull-ups
• 10 muscle-ups
• 1.5-mile run
• 10 muscle-ups
• 25 pull-ups

For time:

• Run 800 meters with a 45-lb / 35-lb. plate
• 100 toes-to-bars
• 155-lb / 105-lb. front squats, 50 reps
• 15-ft. rope climbs, 10 ascents
• Run 800 meters with a 45-lb / 35-lb plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.