For time:

• Run 1.5 miles
• 150 burpees
• Run 1.5 miles

If you've got a weight vest or body armor, wear it.

For time:

• 2 x 100-meter shuttle sprint
• 2 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
• 4 x 100-meter shuttle sprint
• 4 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
• 6 x 100-meter shuttle sprint
• 6 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
• 8 x 100-meter shuttle sprint
• 8 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
• 10 x 100-meter shuttle sprint
• 10 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
• 12 x 100-meter shuttle sprint
• 12 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
• 14 x 100-meter shuttle sprint
• 14 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells
• 16 x 100-meter shuttle sprint
• 16 squat clean thrusters, 65 lbs/45 lbs or 30 kg/20 kg dumbbells

7 rounds for time of:

• 11 body-weight back squats
• 1,000-meter row

For time:

• 50 walking lunge
• 25 C2B
• 50 Box jumps 24''/20'' or 60cm/50cm
• 25 triple-unders
• 50 back extensions
• 25 ring dips
• 50 K2E
• 25 wall ball
• 50 sit-ups
• 5 rope climbs

7 rounds for time of:

• 11 body-weight deadlifts
• 100-meter sprint

7 rounds for time of:

• 11 deficit handstand push-ups
• 1,000-meter run

Complete as many rounds as possible in 20 minutes of:

• 20 overhead squats, 45 lbs/35 lbs or 20 kg/15 kg
• 20 back squats, 45 lbs/35 lbs or 20 kg/15 kg
• 400-meter run

For time:

• 66 deadlift 110/75 pounds or 50/30kg
• 66 box jump 24"/20"
• 66 KBS 1,5/1 pood or 53/35lb or 24/16 kg
• 66 K2E
• 66 sit ups
• 66 pull up
• 66 thruster 55/40 pounds or 25/15kg
• 66 wall ball
• 66 burpee
• 66 DU

For time:

• 100 Thrusters, 135 lbs/95 lbs or 60 kg/45 kg
• 100 chest-to-bar pull-ups
• Run 6 miles

Partition the thrusters, pull-ups and run as needed.

For time:

• Run 400 meters
• 15 Clean and Jerks, 155 lbs/105 lbs or 70 kg/47,5 kg
• Run 400 meters
• 30 toes-to-bars
• Run 400 meters
• 45 wall-ball shots, 20 lbs/14 lbs ball
• Run 400 meters
• 45 Kettlebell swings, 1.5-pood/1 pood or 24 kg/16 kg
• Run 400 meters
• 30 ring dips
• Run 400 meters
• 15 Weighted lunges, 155 lbs/105 lbs or 70 kg/47,5 kg
• Run 400 meters