4 rounds for time of:

• Run 400 meters
• 5 burpee muscle-ups

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

30-20-10 reps for time of:

• Body-weight back squats
• Body-weight bench presses
• Strict pull-ups

8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max reps

Do not rest between rounds. Post run times and reps completed for each exercise to comments.

5 rounds for time of:

• 11 back squats, 185 lbs/125 lbs or 85 kg/55 kg
• 7 strict burpee pull-ups
• 400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

Six rounds for time of:

• 24 Squats
• 24 Push-ups
• 24 Walking lunge steps
• Run 400 meters

5 rounds for time:

• 5 Front squat, 225 lbs/155 lbs or 100 kg/70kg
• 15-foot rope climbs, 5 ascents
• Run 400 meters with a 45 lbs/35 lbs plate

3 rounds for time of:

• 21 deadlifts, 185 lbs/125 lbs or 85 kg/55 kg
• 15 pull-ups
• 9 Front squats 185 lbs/125 lbs or 85 kg/55 kg

5 Rounds For Time:
• 1000m Row
• 200m Farmer's Carry (2x20 kg)
• 50m Waiters Walk-Right Arm (20 kg)
• 50m Waiters Walk-Left (20 kg)

3 rounds for time of:

• 32 deadlifts, 185 lbs/125 lbs or 85 kg/55 kg
• 32 hanging hip touches, alternating arms
• 800-meter running farmer carry, 15 lbs/10 lbs or 7 kg/5 kg dumbbells

Complete as many rounds as possible in 30 minutes of:

• 50-yard swim
• 10 push-ups
• 15 squats