Run 800m
50 Dips
75 Knees to Elbows
100 Squats, 40lb Dumbbells
75 Situps
50 Pushups
Run 800m
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run
Run 800m
100 Squats
50 Burpees
50 Situps
Run 800m
Run 5K for time
Read MoreFor time:
100 Pullups
200 Pushups
300 Situps
400 Squats
2 Rounds for time:
70 Situps
60 Double Unders
500m row
40 Knees to Elbows
30 Pullups
20 Dumbbell hang squat cleans, 35 lb / 20lb
10 Burpees
2 Rounds for Time:
40 Dumbbell snatches (45 lb / 20 lb)
40 Wallballs (20 lb / 14 lb)
40 Dumbbell box step overs (45 lb / 20 lb)
40 Burpees
Run 400m
On sand or grass
4 Rounds:
10 standing long jumps
10 tuck jumps from a kneeling position
10 burpees
10 jumping squats
Then:
10 time through…
Run 10 km (6.1 mi) for time. This is a run, not a jog.
Read MoreFive 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.
Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box
4 rounds for time of:
30 GHD sit-ups
30 hip extensions
100-ft. handstand walk
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
21-18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-ups
10 rounds for time of:
1 power snatch
3 overhead squats
Men: 185 lb.
Women: 125 lb.
For time:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups
Men: 20-lb. ball
Women: 14-lb. ball
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses
Men: 135 lb.
Women: 95 lb.
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
8 rounds for time of:
Run 400 meters
Rest 90 seconds