Barbell

20 Thrusters (95/65 lb) • 20 Sumo Deadlift High Pulls (95/65 lb) • 20 Push Jerks (95/65 lb) • 20 Overhead Squats (95/65 lb) • 20 Front Squats (95/65 lb) • 4 Burpees at start of each minute

Muscle-ups • Squat Snatches (135/95 lb)

30 Squat Cleans (95/65 lb) • 30 Pull-ups • 800m Run

Power Clean • Front Squat • Push Press • Back Squat • Push Press (from behind the neck)

100ft Walking Lunge (45/25 lb overhead) • 30 Box Jumps (24/20 in) • 20 Wallball Shots (20/14 lb) • 10 Handstand Push-ups

Back Squat (1 rep max) • Shoulder Press (1 rep max) • Deadlift (1 rep max)

50 Pull-ups • 400m Run • 21 Thrusters (95/65 lb) • 800m Run • 21 Thrusters (95/65 lb) • 400m Run • 50 Pull-ups

Deadlifts (225/155 lb) • Handstand Push-ups

12 Deadlifts (155/105 lb) • 9 Hang Power Cleans (155/105 lb) • 6 Push Jerks (155/105 lb)

Squat Cleans (135/95 lb) • Ring Dips

15 Split Cleans (135/95 lb) • 21 Pull-ups

Double-unders • Power Cleans (135/95 lb)

Wall Ball Shots (20/14 lb to 10/9 ft) • Sumo Deadlift High Pull (75/55 lb) • Box Jump (20 inch) • Push Press (75/55 lb) • Row (Calories)

50 Box Jumps (24/20 inch) • 50 Jumping Pull-ups • 50 Kettlebell Swings (35/26 lb) • 50 Walking Lunges (50 steps) • 50 Knees-to-Elbows • 50 Push Press (45/35 lb) • 50 Back Extensions (or Good Mornings) • 50 Wall Ball Shots (20/14 lb) • 50 Burpees • 50 Double-unders

Thrusters (95/65 lb) • Pull-ups

Clean & Jerk (135/95 lb)

Clean and Jerk (135/95 lb)

Snatch (135/95 lb)

Burpees • Power Snatch (75/55 lb) • Box Jumps (24/20 in) • Thrusters (75/55 lb) • Chest-to-Bar Pull-ups

Snatches (135/95 lb)

1000m Row • 50 Thrusters (45/35 lb) • 30 Pull-ups

Thrusters (135/95 lb) • Burpees (5 at the start of each minute)

Deadlifts (1.5x bodyweight) • Bench Press (bodyweight) • Cleans (0.75x bodyweight)

20 Deadlifts (275/185 lb) • 400m Run • 20 Kettlebell Swings (70/53 lb) • 400m Run • 20 Overhead Squats (115/75 lb) • 400m Run • 20 Burpees • 400m Run • 20 Chest-to-Bar Pull-ups • 400m Run • 20 Box Jumps (24/20 in) • 400m Run • 20 Dumbbell Squat Cleans (45/30 lb each) • 400m Run

Bench Press (bodyweight) • Pull-ups (max reps)

5 Deadlifts (275/185 lb) • 13 Push-ups • 9 Box Jumps (24/20 in)

400m Run • 15 Overhead Squats (95/65 lb)

50 Air Squats • 7 Muscle-ups • 10 Hang Power Cleans (135/95 lb)

400m Run • 15 Overhead Squats (115/75 lb)

Handstand Push-ups • Deadlifts (250/175 lb) • Box Jumps (30/24 in) • Pull-ups

Thrusters (95/65 lb) • Bar-Facing Burpees

Thrusters (95/65 lb) • Bar-Facing Burpees

9 Thrusters (95/65 lb) • 35 Double-unders

Thrusters (95/65 lb) • Chest-to-Bar Pull-ups

8 Ground-to-Overheads (95/65 lb) • 10 Bar-Facing Burpees

800m Run • 5 Rope Climbs (15 ft) • 50 Push-ups

3 Power Cleans (135/95 lb) • 6 Push-ups • 9 Air Squats

7 Handstand Push-ups • 7 Thrusters (135/95 lb) • 7 Knees-to-Elbows • 7 Deadlifts (245/165 lb) • 7 Burpees • 7 Kettlebell Swings (2 pood/1.5 pood) • 7 Pull-ups

21 Thrusters (115/75 lb) • 12 Rope Climbs (15 ft) or 42 Pull-ups • 15 Thrusters (115/75 lb) • 9 Rope Climbs (15 ft) or 36 Pull-ups • 9 Thrusters (115/75 lb) • 6 Rope Climbs (15 ft) or 24 Pull-ups

22 Kettlebell Swings (70/53 lb) • 22 Box Jumps (24/20 in) • 400m Run • 22 Burpees • 22 Wall Ball Shots (20/14 lb)

15 Kettlebell Swings (53/35 lb) • 15 Power Cleans (95/65 lb) • 15 Box Jumps (24/20 in)

30 Wall Ball Shots (20/14 lb) • 30 Sumo Deadlift High-pulls (75/55 lb) • 30 Box Jumps (20 in) • 30 Push Press (75/55 lb) • 400m Run • 30 Calorie Row