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AMRAPAdvanced~19 min

Whiting

Complete as many rounds as possible in 19 minutes of: 1609-m run 5 rounds of: 27 air squats 18 push-ups

RunAir SquatPush-Up+1

For TimeIntermediate~35 min

For time: 30-calorie air bike 30 box jumps (24/20 in) 30 kettlebell swings (53/35 lb) 30 jumping pull-ups 30 push presses (43/35 lb) 30 knees-to-elbows 30 wall ball shots (20/14 lb) 30 back extensions 30 burpees 30 lunges 30-calorie air bike

Air BikeBox JumpKettlebell Swing+14

For TimeAdvanced~22 min

Michael Otten

21-18-15-12-9-6-3 reps for time of: Back Squats (135/95 lb) Wall Ball Shots (20/14 lb) (10/9 ft)

Back SquatWall Ball Shot

For TimeAdvanced~12 min

Francis Esposito

21-15-9 reps for time of: Thrusters (135/95 lb) Burpees Pull-Ups

ThrusterBurpeePull-Up+5

EMOMAdvanced~40 min

Assault-Con

Every 10 minutes for 40 minutes (4 rounds): 500-m row 400-m run 1609-m air bike (1 mile) 20 air squats 15 push-ups 10 pull-ups

RowRunAir Bike+8

For TimeElite~45 min

Danny Dietz

For time: 1609-m run 26 power cleans (185/135 lb) 80 push-ups Rest 1 minute 600-m run 28 front squats (185/135 lb) 50 pull-ups

RunPower CleanPush-Up+5