In Gym:
every minute, on-the-minute, for 18 minutes:
minute 1: 1-4 rope climb
minute 2: 8-17 burpee
minute 3: rest

At Home:
every minute, on-the-minute, for 18 minutes:
minute 1: 1-5 strict pull-up –or– 6-10 object bent-over row –or– 6-10 pike-up
minute 2: 8-17 burpee
minute 3: rest

In Gym:
in teams of two, 14 rounds for time*:
20/15 calorie row
5x deadlift @ 275/185-lbs.
10x wall ball @ 20/14-lbs., 10-foot target

*Partner 1 completes the first round, while partner 2 rests. Then, partner 2 completes the second round, while partner 1 rests.

At Home:
seven rounds for time:
10x star jump
10x object deadlift –or– 15x superman
10x object thruster –or– 15x squat drop
–1 minute rest–

In Gym:
as many rounds as possible in 20 minutes:
400m run
20x pull-up
25x pushup

At Home:
as many rounds as possible in 20 minutes:
400m run –or– (75x jumping jack)
20x sheet row –or– rotational sit-up
25x pushup

In Gym:
five rounds, beginning every three minutes:
1 hang power clean + 1 hang squat clean

five rounds, beginning every two minutes:
10x front squat

At Home:
five rounds, every three minutes:
30-second wall sit hold + 5x standing long jump + 1-minute plank hold

then, five rounds, every minute:
10 object front squat –or– 15 squat, 1-second hold at bottom

In Gym:
as many rounds as possible in 15 minutes:
30x walking lunge
10x devil’s press @ 45/35-lbs.
–rest 30 seconds–

At Home:
as many rounds as possible in 15 minutes:
30x walking lunge
10x MPH-standard burpee
–rest 30 seconds–

In Gym:
overhead squat
5-5-5-5-5

*Begin each round every four minutes.

then, three rounds for quality:
10x barbell bent-over row
20x barbell weighted lunge

At Home:
seven rounds:
45 seconds max squat option
–rest 90 seconds–

then, three rounds for quality:
10x bent-over row –or– 20x scapular pushup
10x object weighted lunge
–or– 15x Bulgarian split squat per side

In Gym:
as many repetitions as possible:
5 minutes of double unders
5 minutes of clean and jerks @ 95/65-lbs.
3 minutes of double unders
3 minutes of clean and jerks
1 minute of double unders
1 minute of clean and jerks

At Home:
as many repetitions as possible:
4 minutes of burpees
4 minutes of object clean and jerks –or– sit-ups
3 minutes of burpees
3 minutes of object clean and jerks –or– sit-ups
1 minute of burpees
1 minute of object clean and jerks –or– sit-ups

In Gym:
seven rounds, beginning every minute:
snatch pull + power snatch

seven rounds, beginning every two minutes:
2x power snatch

At Home:
complete six sets, starting every 90 seconds:
4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump)

8 standing long jump
then, complete six sets, starting every 90 seconds:
4-6 per side: dumbbell/object power clean –or– 12 max vertical jump
30-second v-hold

In Gym:
for time:
400m run
21x dumbbell shoulder-to-overhead @ 100/70-lbs.
400m run
18x dumbbell shoulder-to-overhead
400m run
15x dumbbell shoulder-to-overhead
400m run

At Home:
for time:
400m run –or– 50x mountain climber + 50x high knees
21x object shoulder-to-overhead –or– atomic pushup
400m run –or– 50x mountain climber + 50x high knees
18x object shoulder-to-overhead –or– atomic pushup
400m run –or– 50x mountain climber + 50x high knees
15x dumbbell shoulder-to-overhead –or– atomic pushup
400m run –or– 50x mountain climber + 50x high knees

In Gym:
as many rounds as possible in 15 minutes:
1-2-3-4-5-6-7-8-9-10…
box jump over, 24/20″ platform
strict bodyrow
strict sit-up

*Add a repetition each round.

At Home:
as many rounds as possible in 15 minutes:
1-2-3-4-5-6-7-8-9-10…
(squat + squat jump)
sheet row –or– 2x superman
strict sit-up