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For time: 2000-m row 50 thrusters (135/95 lb) 2000-m row

For time: 1200-m run 100 push-ups 25 broad jumps 100 sit-ups 1200-m run 100 push-ups 25 broad jumps 100 sit-ups 1200-m run Wear a 20/14 lb weight vest throughout.

3 rounds for time of: 5 thrusters (155/105 lb) 10 burpees 15 box jumps (24/20 in) 20 kettlebell swings (53/35 lb)

For time: 2414-m run 60 plank shoulder taps 15 V-ups 40 plank shoulder taps 15 V-ups 40 plank shoulder taps 15 V-ups 60 plank shoulder taps 2414-m run

Complete as many rounds as possible in 20 minutes of: 3 overhead squats (95/65 lb) 6 overhead lunges (95/65 lb) 9 power snatches (95/65 lb) 12 push-ups 15-calorie air bike

For time: 1000-m row 10 rounds of: 7 bar-facing burpees 3 thrusters (95/65 lb) 1200-m medicine-ball run (20/14 lb)