5 Rounds for Time: Run 400m 21 Deadlifts (85/60 kg) WARM UP: Calf Stretch Spider-man Stretch Pigeon Stretch 3 Rounds 10 x Inch Worm 10 x Pull-ups 5 x Burpee Broad Jump Jog 200 5 x Deadlifts (increasing to workout weight) SCALING: Reduce weight of deadlift Row instead of run

21-15-9: Thrusters (42/30 kg) Pull-ups WARM UP: Spiderman Stretch w/ Twist Inch Worm Push-ups 10 x Kipping Swings 20 x Sit-ups 10 x Single leg glute bridge 3 Rounds: (10/8 kg Dumbells) 3 x Deadlift 3 x Power Clean 3 x Front Squat 3 x Thruster Row 100m SCALING: Reduce weight of thrusters Banded Pull-ups Reduce reps to 15-12-9 or 12-9-6 for one or both of the exercises

[A] 10 Sets of 1: Bar Complex Power Clean 2x Hang Squat Clean Split Jerk [B] For Time: Run 8 x 200m Rest 1 Minute between Sets WARM UP: Calf Stretch Samson Stretch Spiderman Stretch w/ Twist Torso Rotation 10 x Push-ups 10 x Pull-ups 10 x v-sits Burgener clean warm up SCALING: Change bar complex to Deadlift > High Pull > Front Squat Row instead of Run

5 Rounds for time: 12 Toes-to-bar 24 Deadlifts (80/50 kg) 10 Burpee Box Jump Overs (24/20 ") Run 400m WARM UP: Calf Stretch Spiderman Stretch Pigeon Stretch Inch-worm Push-up Torso Rotation Kettlebell Deadlift (16/12 kg) x 5 Kettlebell Swing (16/12 kg) x 5 Kettlebell Shoulder Press (16/12 kg) x 5 Broad Jumps x 5 SCALING: Replace toes-to-bar with v-ups Reduce deadlift weight Row instead of Run

For Time: Row 1000m 50 Thrusters (20/15kg) 30 Pull-ups WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Torso Rotations 10 x Inch Worm Push-ups 10 x Kipping Swings Jog 400m 5 Broad Jumps SCALING: Front Squat instead of Thruster if you cannot go overhead. Lunge if you cannot squat. Jumping chest to bar pull-ups if you cannot complete 30 pull-ups

[A] 7 sets of 3: Front Squat Rest as needed between sets [B] For Time: 100m Farmers Carry (32/24kg kettlebells) 20 Burpees 100m Front Rack Farmers Carry (32/24kg kettlebells) 20 Burpees 100m Farmers Carry (32/24kg kettlebells) WARM-UP Calf Stretch Samson Stretch Spiderman Stretch Glute Bridge Torso Rotations Jumping Lunges Jog 200m

For Time: Run 2400 m Rest Run 1200 m Rest Run 600 m Rest Run 300 m Rest Run 100 m Rest work ratio 1:1 WARM-UP: Calf Stretch Spiderman Stretch Legs Swings High Knees Heels to bum Sumo Squats x 10 Broad Jump x 5 Jog 200 m

For Time: 20 Burpees 30 Power Cleans (60/40 kg) 40 Wallballs Run 800m 40 Wallballs 30 Power Cleans (60/40 kg) 20 Burpees WARM UP: Samson Stretch Spiderman Stretch Pigeon Stretch 10 x Inch Worm Push-up 10 x Kipping Swings 10 x Sit-ups Row 200m Burgner Clean Warm-up SCALING: Reduce weight of Power Clean Row instead of Run  

20 Minute AMRAP: Run 200m 15 GHD Sit-ups 15 Pull-ups 15 Dumbbell Squat Cleans (20/15 kg) WARM UP: Samson Stretch Spider-man Stretch Calf Stretch 3 Rounds of: 10 x Push-up 10 x Kipping Swings 5 x Dumbbell Deadlift 5 x Dumbbell Power Clean 5 x Dumbbell Front Squat 5 x Dumbbell Thruster SCALING: Do regular sit-ups if you are not familiar with GHD Sit-ups Reduce the number of pull-ups or use a band [...]

[A] 7 Sets of 3: Power Clean [B] 7 Sets of 3 Military Press Note: Rest as needed between sets WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Inch Worm Push-ups Jog 200m 3 Rounds – 5 Pull-ups 7 Toes-to-bar 10 Push-ups 15 Squats Row 100m 3 sets of incrementing Power Clean @ 50%,60%,70% SCALING: Deadlift instead of Power Clean Bent Over Row instead Military Press