In Gym:
for time:
21x front squat @ 165/115-lbs.
14x bar muscle-up
15x front squat
10x bar muscle-up
9x front squat
6x bar muscle-up

At Home:
for time:
36x goblet pause squat –or– pause squat
14x strict chin-up –or– 36x opposite arm and leg touch
24x goblet pause squat –or– pause squat
10x strict chin-up –or– 24x opposite arm and leg touch
18x goblet pause squat –or– pause squat
6x strict chin-up –or– 18x opposite arm and leg touch

In Gym:
six rounds, begin every four minutes:
7x heavy deadlift
15x unbroken swing @ 55/35-lbs.

At Home:
six rounds, begin every three minutes:
10x dumbbell/obejct deadlift –or– single-leg Romanian deadlift
20x unbroken dumbbell/object swing –or– 10x inchworm walkout

every minute, on-the-minute, for 20 minutes:
even minutes: max burpee in 45 seconds
odd minutes: 30-second handstand hold –or– plank hold

In Gym:
overhead squat*
3-3-2-2-2-1-1-1-1

*Begin each round every two minutes.

At Home:
three rounds for quality:
20x dumbbell/object squat –or– 40x squat
60-second wall sit
10 tempo reverse lunge jump, left
10 tempo reverse lunge jump, right

In Gym:
as many rounds as possible in 10 minutes:
50x double under
100m farmer’s carry @ 100/70-lbs.

–rest three minutes–

as many rounds as possible in 10 minutes:
10x bench press @ 135/95-lbs.
200m run

At Home:
as many rounds as possible in 10 minutes:
50x elevated toe tap
1-minute farmer’s hold –or– reverse plank hold

–rest two minutes–

as many rounds as possible in 10 minutes:
10x pushup with a 1-second hold at bottom
40x jumping jack

In Gym:
as many rounds as possible in 12 minutes:
1-2-3-4-5 reps of:
squat clean @ 185/125-lbs.
strict chest-to-bar pull-up

*If you finish with the first round of 5, go back to 1.

At Home:
as many rounds as possible in 12 minutes:
1-2-3-4-5 reps of:
2x dumbbell/object clean –or– 3x max vertical jump to squat drop
strict pull-up –or– 2x sheet row –or– 2x dip option

*If you finish with the first round of 5, go back to 1.

In Gym:
three rounds for time:
50x lunge jump
15x devil’s press @ 45/35-lbs.
25x pike-up

At Home:
three rounds for time:
50x lunge jump
15x dumbbell/object devil’s press –or– 25x burpee
25x pike-up

In Gym:
15 rounds, begin every 2 minutes:
rounds 1-5: 3 overhead squat
rounds 6-10: 3 front squat
rounds 11-15: 6 thruster

At Home:
four rounds, rest amply between rounds:
10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat

two rounds for quality:
15-20x Bulgarian split squat –or– reverse lunge
10x dumbbell/object good morning –or– superman

In Gym:
With a continuously running clock, you have 13 minutes to complete:
40x deadlift @ 135/95-lbs.
+ six rounds:
8x hang power snatch @ 95/65-lbs.
12x pushup
+ max deadlift @ 135/95-lbs. in remaining time

At Home:
With a continuously running clock, you have 13 minutes to complete:
40x dumbbell/object deadlift –or–80x lunge
+ six rounds:
9x dumbbell/object hang power snatch –or– (touch ground + jump overhead)
12x pushup
+ max deadlift in remaining time –or– lunge

In Gym:
three rounds for time:
25x burpee
20x pull-up
75x double under

At Home:
three rounds for time:
25x burpee
10x strict pull-up –or– 15x sheet row –or– 20x rotational sit-up
75x elevated toe tap