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With a partner: For time: 150/120-calorie row (120 cal for women) 120 wall ball shots (20/14 lb) 90 dumbbell snatches (50/35 lb) 60 ring muscle-ups

For time: 26 barbell back-rack step-ups (95/65 lb) (24/20 in) 3 rounds of: 17 power cleans (95/65 lb) 19 sit-ups 21 deadlifts (95/65 lb) 31-calorie row

10 rounds for time of: 3 clean and jerks (135/95 lb) 3 burpee over bars Or, Ingrid: 10 rounds of 3 snatches (135/95 lb) + 3 burpees over the bar

5 rounds for time of: 1000-m row 200-m dumbbell farmers carry (45/30 lb) 50-m dumbbell waiters walk (right arm) (45/30 lb) 50-m dumbbell waiters walk (left arm) (45/30 lb)

Complete as many rounds as possible in 20 minutes of: 10 push presses (115/75 lb) 10 kettlebell swings (53/35 lb) 10 box jumps (24/20 in)

10 rounds for time of: 1 rope climb (15 ft, seated start) 29 back squats (95/65 lb) 10-m barbell farmers carry (135/95 lb)