Buy-in: Cindy Find 1RM DL Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches The Power snatch loads are as follows: Men and Masters Men 45-49, 50-54: 75lbs/35kg Women and Masters Women 45-54: 55lbs/25kg Masters Men 55-59, 60+: 65lbs/30kg Masters Women 55-59, 60+: 45lbs/20kg Post total rounds.

Buy-in: 1 Mile run, 3x5 heavy kb swings 21-15-9 reps of: Clean 135 pounds, Ring dips.

For Time: 50 ft Overhead Walking Lunge 45 lbs 21 Wall Balls 21 Box Jump (24 in.)s 50 ft Overhead Walking Lunge 45 lbs 15 Wall Balls 15 Box Jump (24 in.)s 50 ft Overhead Walking Lunge 45 lbs 9 Wall Balls 9 Box Jump (24 in.)s Post total time.

10 rounds of: 1 Power Clean 1 Hang Power Clean 1 Push Jerk Every Minute on the Minute - 70%1RM This is not a timed workout.

For time: 1000m Run 30 Handstand push-ups 1000m Row Post total time.

Find 1RM Push Jerk 1-1-1

For Time: 10 Deadlifts 2 Sit-up (medicine ball)s 1 Rope Climb 9 Deadlifts 4 Sit-up (medicine ball)s 1 Rope Climb 8 Deadlifts 6 Sit-up (medicine ball)s 1 Rope Climb 7 Deadlifts 8 Sit-up (medicine ball)s 1 Rope Climb 6 Deadlifts 10 Sit-up (medicine ball)s 1 Rope Climb 5 Deadlifts 12 Sit-up (medicine ball)s 1 Rope Climb 4 Deadlifts 14 Sit-up (medicine ball)s 1 Rope Climb 3 Deadlifts 16 Sit-up (medicine ball)s 1 Rope Climb 2 Deadlifts 18 Sit-up (medicine ball)s 1 Rope Climb 1 Deadlift 20 Sit-up (medicine ball)s 1 Rope Climb DL = 70% 1RM Post total time.

Overhead Squat 3-3-3-3-3

6 rounds for time of: 3 Snatches 0 lbs 6 Push Presses 0 lbs 9 Burpees Rx for men 115lbs Post total time.

For time: 100 Pull-ups 100 Kettlebell swings (53 lb / 35 lb) 100 Double-unders 100 Overhead squats (95 lb / 65 lb) Post total time.

For Time: 1000m Row Post total time.

Clean 70%1RM 21-15-9 reps of: Hang Power Cleans Wall Balls Post total time.

As many rounds as possible of: 12 Box Jump (24 in.)s 6 Thrusters 95 lbs 6 Burpee (bar facing)s Post total rounds.

3 rounds for time of: 500 m Row 10 Back Squats 10 Pull-up (strict)s BS=50% of 1RM Post total time.

JT (21-15-9) For Time: 21 Handstand Push-ups 21 Ring Dips 21 Push-ups 15 Handstand Push-ups 15 Ring Dips 15 Push-ups 9 Handstand Push-ups 9 Ring Dips 9 Push-ups Post total time.

Complete as many rounds and reps as possible in 5 minutes of: 165 pound Squat clean 165 pound Jerk Post total rounds and any additional reps completed.

For Time: 1 mi Run 21 Deadlifts 800 m Run 15 Deadlifts 400 m Run 9 Deadlifts DL=60%1RM Post total time.

5 rounds for time of: 25 Double Unders 15 Kettlebell Swings 10 Sumo Deadlift High-pulls Post total time.

Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one Thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster. Men's weights in lbs: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295 Women's weights in lbs: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185 Post total rounds completed.

For time: 20 Calorie row 30 Burpees 40 Two-hand dumbbell ground-to-overhead (45lb / 25lb) 50 Toes-to-bar 100 foot Overhead lunge (45lb plate / 25lb) 150 foot Sprint Post total time.

7 rounds for time of: 2 Snatches 7 Sit-up (GHD)s 7 Back Extensions 7 Overhead Squats Post total time.

5 rounds for time of: 4 Push Jerks (75% 1RM) 8 Box Jump (24 in.)s 12 Wall Balls 20 lbs Post total time.

As many rounds as possible in 12 mins of: 3 Deadlift (80% 1Rm) 6 Ring Dips 12 Toes-to-Bars Post total rounds.

3 rounds for time of: 50 Air Squats 50 Sit-up (abmat)s 50 Kettlebell Swings 53 lbs Post total time.

For Time: 25 Double Unders 15 Power Cleans 135 lbs 15 Burpees 25 Double Unders 12 Power Cleans 135 lbs 12 Burpees 25 Double Unders 9 Power Cleans 135 lbs 9 Burpees 25 Double Unders 6 Power Cleans 135 lbs 6 Burpees 25 Double Unders 3 Power Cleans 135 lbs 3 Burpees Post total time.

For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups Post total time.

As many rounds as possible in 7 mins of: 1 Clean 1 G.I. Jane 2 Clean 2 G.I. Jane 3 Clean 3 G.I. Jane ect.. (50% 1RM for Clean) Post total rounds.

5 rounds for time of: 3 Overhead Squats 6 Front Squats 9 Back Squats 12 Sit-up (GHD)s (weigh should be 50% of 1 RM max BS, or BW) Post total time.

10 rounds for time of: 1 80% Snatch Pull 2 Wall Climbs 10 Wall Balls 20 lbs Post total time.

3 rounds for time of: 400 m Run 6 Jerks 135 lbs 12 Ring Dips 18 Box Jump (24 in.)s Post total time.