- 10-20-30-40-50: Double Unders AbMat Sit-ups After Each Set: Rope Climbs (1-2-3-4-5)
- 3 Rounds For Time: 30 Slamballs (30/20) 20/14 Calorie Assault Bike 10 Single Dumbbell Box Step-ups (Each Side)Dumbbell: 50/35 Box: 24/20
- Build to Heavy Complex: 1 Pausing Back Squat (3 Seconds) 1 Back Squat
- Teams of 212 Rounds For Time: 12 Alternating Dumbbell Snatches (50/35)12 Lateral Burpees Over Dumbbell 12 x 10 Meter Shuttle Run *Switch After Fully Completed Rounds (6 Each)
- AMRAP 20: 10 Push Press (115/85) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20)
- For Time (Partitioned Any Way): 40 Ring Muscle-ups 80 Calorie Row 120 Wallballs (20/14) ♀ 14-lb. Ball to 9 ft.♂ 20-lb. Ball to 10 ft.Time Cap: 20 Minutes
- 3 Rounds:200 Meter Farmers Carry (53's/35's) 30/21 Calorie Assault Bike 400 Meter Row
- Teams of 3AMRAP 25:200 Meter Wreck Bag Run (50/35) 7 Burpees 7 Deadlifts (205/145) *Next Athlete Begins Round When Runner Returns
- For Time (Partitioned Any Way): 40 Ring Muscle-ups 80 Calorie Row 120 Wallballs (20/14) ♀ 14-lb. Ball to 9 ft.♂ 20-lb. Ball to 10 ft.Time Cap: 20 Minutes
- On the Minute x 20:Odd: Movement 1Even: Movement 2