CrossFit Hero and Tribute Workouts

For time:
1-mile run
21 clean and jerks
800-meter run
21 clean and jerks
1-mile run

2 rounds for time of:
24 deadlift
24 box jump
24 wall-ball shot
24 bench press
24 box jump
24 wall-ball shot
24 clean

7 rounds for time of:
3 forward rolls
5 wall climbs
7 toes-to-bars
9 box jumps

For time:
3 rounds of:
8 burpees
28 air squats
9 push-ups
Then,
Run 1,000 meters
25 over-the-shoulder sandbag cleans
Run 1,000 meters
Then,
5 rounds of:
10 deadlifts
14 box jumps
10 burpees

5 rounds for time of:
31 back squats
12 power cleans

For time:
25 thrusters
50 box jumps
75 deadlifts
1.5-mile run
75 deadlifts
50 box jumps
25 thrusters

With a single kettlebell for time:
21 Turkish get-ups, right arm
50 kettlebell swings
21 overhead squats, left arm
50 kettlebell swings
21 overhead squats, right arm
50 kettlebell swings
21 Turkish get-ups, left arm

Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters

3 rounds for time of:
30 squat cleans
30 pull-ups
Run 800 meters

Complete as many rounds and reps as possible in 18 minutes of:
Run 200 meters
9 deadlifts
6 burpee bar muscle-ups

3 rounds for time of:
21 deadlifts
15 pull-ups
9 front squats

For time:
50 burpees
400-meter run
100 push-ups
400-meter run
150 walking lunges
400-meter run
200 squats
400-meter run
150 walking lunges
400-meter run
100 push-ups
400-meter run
50 burpees

5 rounds for time of:
6 deadlifts
6 burpees
5 cleans
5 chest-to-bar pull-ups
4 thrusters
4 muscle-ups

4 rounds for time of:
100-foot overhead walking lunge
30 box jumps
20 wall-ball shots
10 handstand push-ups

3 rounds for time of:
800-meter run
7 deadlifts
10 burpee pull-ups
14 single-arm kettlebell thrusters, 7 each arm
20 box jumps

10 rounds for time of:
Sprint 100 meters
10 pull-ups
Sprint 100 meters
10 burpees
Rest 30 seconds

10 rounds for time of:
3 handstand push-ups
6 deadlifts
12 pull-ups
24 double-unders

For time:
10 rope climbs to 15 feet
20 back squats
30 handstand push-ups
40-calorie row

5 rounds for time of:
100-foot bear crawl
100-foot standing broad jump

Do 3 burpees after every 5 broad jumps.

3 rounds for time of:
5 rope climbs to 15 feet
25 back squats

4 rounds for time of:
400-meter run
24 back squats
24 jerks

10 rounds for time of:
150-meter run
7 chest-to-bar pull-ups
7 front squats
7 handstand push-ups

2 rounds for time of:
200 double-unders
50 overhead squats
50 pull-ups
1-mile run

As many rounds and reps as possible in 20 minutes of:
5 squat cleans
10 burpees over the bar
15 pull-ups
200-meter run

For time:
50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball shot “two-for-ones”
50 sit-ups
5 rope climbs to 15 feet

For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters

21-18-15-12-9-6-3 reps for time of:
Squat cleans
Double-unders
Deadlifts
Box jumps

Begin each round with a 50-meter bear crawl.

For time:
1,000 weighted box step-ups

For time with a partner:
31 shuttle runs (7 meters down, 7 meters back)
Then,
10 rounds for time of:
7 deadlifts
7 hang power cleans
7-meter overhead walking lunge

One partner must hold a barbell in the front rack while the other partner performs an entire round of the complex. Upon finishing the round, switch stations.

For time:
Run 10 miles
150 burpee pull-ups
Partition the run and burpee pull-ups as needed.

10 rounds for time of:
10 thrusters
10 ring push-ups

For time:
800-meter run
50 back squats
50 bench presses
800-meter run
35 back squats
35 bench presses
800-meter run
20 back squats
20 bench presses
800-meter run
1 muscle-up

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, complete:
800-meter run
30 push-ups

6 rounds for time of:
400-meter sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls

2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts
50-yard sprint
34 box jumps
50-yard sprint
34 clean and jerk
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots
50-yard sprint
34 pull-ups
50-yard sprint

3 rounds for time of:
Run 800 meters with an empty barbell
3 rope climbs
12 thrusters

5 minutes of:
​Burpees

Then, 5 minutes of:
​7 deadlifts
​7 box jumps

Then, 5 minutes of:
​Turkish get-ups

Then, 5 minutes of:
​7 snatches
​7 push-ups

Then, 5 minutes of:
​Rowing for calories

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

For time:
50 pull-ups
400-meter run
21 thrusters
800-meter run
21 thrusters
400-meter run
50 pull-ups

Complete as many rounds in 20 minutes as you can of:
30 box jumps
20 push presses
30 pull-ups

For time:
25 burpees
Run 400 meters with a medicine ball
25 weighted pull-ups with a dumbbell
Run 400 meters with a medicine ball
25 handstand push-ups
Run 400 meters with a medicine ball
25 chest-to-bar pull-ups
Run 400 meters with a medicine ball
25 burpees

5 rounds for time of:
12 deadlifts
20 pull-ups
12 clean and jerks
20 knees-to-elbows

Complete as many rounds and reps as possible in 10 minutes of:
8 toes-to-bars
8 dumbbell thrusters
12 dumbbell walking lunges

7 rounds for time of:
8 muscle-ups
22-yard farmers carry

On a running clock:

From 0:00-12:23:
Max-reps box step-ups

From 12:23-15:00:
Rest

From 15:00-48:00:
As many reps as possible of:
9 deadlifts
400-m run
22 push-ups

21-15-9-9-15-21 reps for time of:
Deadlifts
Burpees

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

For time:
Run 5K
4 minutes to find 4-rep-max deadlift
Run 5K
4 minutes to find 4-rep-max push jerk

For time:
(Each round honors one of the heroes who died in the helicopter crash.)
Kraus: 200-meter run, 30 pull-ups, 30 hand-release push-ups, 4 deadlifts*
Rest 30 seconds
Scott: 400-meter run, 25 pull-ups, 25 hand-release push-ups, 4 deadlifts*
Rest 30 seconds
Good: 600-meter run, 20 pull-ups, 20 hand-release push-ups, 4 deadlifts*
Rest 30 seconds
Cully: 800-meter run, 15 pull-ups, 15 hand-release push-ups, 4 deadlifts*
Night Stalkers: 269 step-ups

5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint (5 yards, 10 yards, 15 yards)
6 burpee box jump-overs

On the burpees, jump over the box without touching it.

For time:

Run 1 mile with a medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope climb

Run 800 meters with a medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope climb

Run 400 meters with a medicine ball
Then 2 rounds of:
10 wall-ball shots
1 rope climb

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-meter sprint
Rest 2 minutes

5 rounds for time of:
15 dumbbell split cleans
21 pull-ups

100 box step-ups with a weighted backpack
Then,
3 rounds of:
800-meter run
17-calorie bike
25 front squats

With a partner, 5 rounds for time of:
24 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-m run (together)

Complete as many rounds and reps as possible in 25 minutes of:
8 handstand push-ups
8 box jumps
1 rope climb to 15 feet

For time:
2 100-meter shuttle sprints
2 dumbbell squat clean thrusters
4 100-meter shuttle sprints
4 dumbbell squat clean thrusters
6 100-meter shuttle sprints
6 dumbbell squat clean thrusters
8 100-meter shuttle sprints
8 dumbbell squat clean thrusters
10 100-meter shuttle sprints
10 dumbbell squat clean thrusters
12 100-meter shuttle sprints
12 dumbbell squat clean thrusters
14 100-meter shuttle sprints
14 dumbbell squat clean thrusters
16 100-meter shuttle sprints
16 dumbbell squat clean thrusters

With a 60-minute time cap:
For time:
2-mile run
Then 9 rounds of:
20-calorie row
20 burpees
Then 3 rounds for time of
30 push-ups
30 pull-ups
30 burpees

On an 18-minute clock for reps:
83 wall-ball shots
Then, as many rounds and reps as possible of:
2 power cleans
18 push-ups
24 double-unders

For time:
13 bench presses
Then, complete as many rounds and reps as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
2 squat clean thrusters
28 sit-ups

3 rounds for time of:
20 L pull-ups
30 toes-to-bars
40 burpees
Run 800 meters

For time:
50 shoulder-to-overheads
50-foot
arm-over-arm sled pull
40 burpees
50-foot arm-over-arm sled pull
30 sumo deadlift high pulls
50-foot arm-over-arm sled pull
can be seen celebrating with him
following his win in the Pullgatory event in 2013.

For time:
1,996-meter row
Then, 3 rounds of:
12 power cleans
11 back squats
3 rope climbs
27 burpees
Then, 2,024-meter row

As many rounds and reps as possible in 30 minutes of:
20 box step-ups with a weighted backpack
23 burpees-over-backpack
19 air squats

When 30 minutes have elapsed, complete one more set of 19 squats together as a group.

For time:
1-mile run with a medicine ball
60 burpee pull-ups
800-meter run with a medicine ball
30 burpee pull-ups
400-meter run with a medicine ball
15 burpee pull-ups

On a 21-minute clock:
400-meter run
Then, as many rounds and reps as possible of:
10 hand-release push-ups
4 strict pull-ups
20 kettlebell swings
10 kettlebell goblet squats

3 rounds for time of:
75 squats
25 ring handstand push-ups
25 L pull-ups

8 rounds for time of:
5 front squat
26 ring push-ups

5 rounds for time of:
35 kettlebell swings
30 push-ups
25 pull-ups
20 box jumps
1-mile run

For time:
30 clean and jerks
Run 1 mile
10 rope climbs to 15 feet
Run 1 mile
100 burpees

For time with a partner:
106 deadlifts
Then, 7 rounds of:
3 rope climbs
15 thrusters
15 kettlebell swings
Then, 400-meter run with a plate (*Both partners carry a plate.)

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

5 rounds for time of:
3 cleans
200-meter sprint
20 kettlebell snatches, 10 each arm
Rest 2 minutes between rounds.

3 rounds for time of:
Row 1,000 meters
50 push-ups
Run 1,000 meters
50 pull-ups

5 rounds, each for time, of:
5 power cleans
10 front squats
5 jerks
20 pull-ups
Rest 90 seconds between rounds.

For time:
1,200-meter run
80 box step-overs
40 hand-release push-ups
800-meter run
40 burpees to target
20 strict pull-ups
400-meter run
20 burpee box jumps
10 ring muscle-ups
400-meter run
40 burpees to target
20 strict pull-ups
800-meter run
80 box step-overs
40 hand-release push-ups
1,200-meter run

5 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
15 power cleans
21 squats
400-meter run with a plate

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

3 rounds for time of:
Run 800 meters
30 dumbbell squat cleans
30 burpees

For time:

Run 2 miles

Rest 2 minutes

20 squat cleans
20 box jumps
20 overhead walking lunges
20 box jumps
20 squat cleans

Rest 2 minutes

Run 2 miles

For time:
100-calorie row
75 thrusters
50 pull-ups
75 wall-ball shots
100-calorie row

10 rounds, each for time, of:
5 thrusters
10 pull-ups
100-meter sprint
Rest 1 minute between rounds.

30 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean

For time:
Run 2,000 meters
22 wall-ball shots
22 muscle-ups
22 wall-ball shots
22 power cleans
22 wall-ball shots
Run 2,000 meters

8 rounds for time of:
Run 400 meters
15 burpee box jump-overs
10-calorie bike
6 alternating dumbbell snatches

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups

9 rounds for time, with a partner, of:
9 bar muscle-ups
11 clean and jerks
50-yard buddy carry

Share the work with your partner however you choose. One person works at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

6 rounds for time of:
30 squats
19 power cleans
7 strict pull-ups
400-meter run

For time:
1 squat clean
10 parallette handstand push-ups
2 squat cleans
9 parallette handstand push-ups
3 squat cleans
8 parallette handstand push-ups
4 squat cleans
7 parallette handstand push-ups
5 squat cleans
6 parallette handstand push-ups
6 squat cleans
5 parallette handstand push-ups
7 squat cleans
4 parallette handstand push-ups
8 squat cleans
3 parallette handstand push-ups
9 squat cleans
2 parallette handstand push-ups
10 squat cleans
1 parallette handstand push-up

Complete as many rounds and reps as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

On a 23:00 clock, for total reps:
Minutes 0:00-2:00
Max deadlifts (155/225 lb)

Minutes 2:00-21:00
As many rounds and reps as possible in 19 minutes of:
4 strict pull-ups
11 box jumps
13 hand-release push-ups
23-calorie bike

Minutes 21:00-23:00
Max deadlifts

For time:
Run 800 meters
28 kettlebell swings
28 strict pull-ups
28 kettlebell clean and jerks
28 strict pull-ups
Run 800 meters

4 rounds for time of:
Run 800 meters
40 pull-ups
70 push-ups

For time:
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

Complete as many rounds and reps as possible in 28 minutes of:
9 overhead squats
12 bench presses

Complete as many rounds and reps as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings
20 box jumps

Complete as many rounds and reps as possible in 20 minutes of:
20 overhead squats
20 back squats
400-meter run

For time:
Run 1 mile
Row 2K
Run 1 mile

Complete as many rounds and reps as possible in 20 minutes of:
9 deadlifts
8 muscle-ups
9 squat cleans

For time:
1,500-meter row
Then,
2 rounds of:
53 push-ups
11 pull-ups
5 shoulder presses
100-meter farmers carry
50-meter sled push
300-meter sprint
Then,
1,500-meter row

For time:
30 GHD sit-ups
15 squat cleans
24 GHD sit-ups
12 squat cleans
18 GHD sit-ups
9 squat cleans
12 GHD sit-ups
6 squat cleans
6 GHD sit-ups
3 squat cleans

For time:
21 overhead squats
42 pull-ups
15 overhead squats
30 pull-ups
9 overhead squats
18 pull-ups

For time with a partner:
400-meter run
2 rounds of:
44 dumbbell front squats
44 dumbbell floor presses
44 dumbbell hang clean and jerks
Then,
1,979-meter row
2 rounds of:
44 dumbbell deadlifts
44 dumbbell bent-over rows
44 dumbbell lunges
Then,
400-meter run
– Run together and split all other work as needed.
– Use two DBs.

3 rounds for time of:
21 dumbbell snatches, right arm
21 L pull-ups
21 dumbbell snatches, left arm
21 L pull-ups

For time:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

30-20-10 reps for time of:
Back squats
Bench presses
Strict pull-ups

27 rounds for time of:
5 hang power cleans
5 burpees
15 double-unders

5 rounds for time of:
Row 440 meter
10 box jumps
10 deadlifts
10 wall-ball shots

10 rounds for time of:
100-meter sprint
5 burpees
20 sit-ups
15 push-ups
100-meter sprint
Rest 2 minutes

With a partner, complete as many rounds and reps as possible in 26 minutes of:
6 deadlifts, each
9 synchronized bar-facing burpees
9 bar muscle-ups, each
55-foot partner barbell carry

3 rounds for time of:
32 deadlifts
32 hanging hip touches, alternating arms
800m running farmers carry

4 rounds for time of:
27 box jumps
20 burpees
11 squat cleans

7 rounds for time of:
11 back squats
10 jerks

21-18-15-12-9-6-3 reps for time of:
Front squats
Bar-facing burpees

With a partner, complete as many rounds as possible in 21 minutes of:
30-calorie row
20 burpees over the rower
10 power cleans

Complete as many rounds and reps as possible in 20 minutes of:
5 parallette handstand push-ups
10 toes-to-rings
15 medicine-ball cleans

5 rounds for time of:
400-meter run
1 deadlift
3 squat cleans
5 push jerks
3 muscle-ups
1 rope climb to 15 feet

7 rounds for time of:
6 deadlifts
6 air squats
6 box jumps

Finish with a 1,742-meter row.

For time:
Run 800 meters with a plate
100 toes-to-bars
50 front squats
10 rope climbs to 15 feet
Run 800 meters with a plate

Partition the toes-to-bars, front squats, and rope climbs as needed. Start and finish with the run.

For time:
565-meter row or run
Then,
7 rounds
9 deadlifts
25 push-ups
21 box step-ups
Then,
565-meter row or run

6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters

For time:
Run 1,000 meters
Then,
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run 1,000 meters

Wearing a weight vest, 3 rounds for time of:
1K run
10 muscle-ups
100 squats

For time:
Run 400 meters
15 clean and jerks
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots
Run 400 meters
45 kettlebell swings
Run 400 meters
30 ring dips
Run 400 meters
15 front-rack weighted lunges
Run 400 meters

For time:
20 deadlifts
Run 400 meters
20 kettlebell swings
Run 400 meters
20 overhead squats
Run 400 meters
20 burpees
Run 400 meters
20 chest-to-bar pull-ups
Run 400 meters
20 box jumps
Run 400 meters
20 dumbbell squat cleans
Run 400 meters

6 rounds for time of:
300-meter shuttle run (50-meters out and back x 6, 100-meters out and back x 3)
16 deadlifts
6 hang power cleans

Rest 2 minutes between sets.

Capt. John W. Maloney died on June 16, 2005, when his vehicle struck an improvised explosive device while leading his team out of an ambush south of Ramadi. Assigned to Charlie Company, 1st Battalion, 5th Marine Regiment, 1st Marine Division at Camp Pendleton, California, Maloney assumed command in July 2004. Maloney became the first Marine in the award’s 27-year history to receive the prestigious Leftwich Trophy for Outstanding Leadership posthumously. He was also awarded the Bronze Star with combat “V” for his heroism. Maloney is survived by his wife, Michelle.

7 rounds for time of:
Run 400 meters
29 back squat

5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400m

After the run, rest for the remainder of the 3 minutes before beginning the next round.

3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters

Complete as many rounds and reps as possible in 20 minutes of:
1 deadlift
10 toes-to-bars
15 bar-facing burpees

For time, with a partner:
2,000-meter row
100 bodyweight deadlifts
50 thrusters
1,000-meter row
100 hand-release push-ups
50 pull-ups
500-meter row
100 sit-ups
100 wall-ball shots

For time:
16 deadlifts
16 hang power cleans
16 push presses
Run 800 meters
16 deadlifts
16 hang power cleans
16 push presses
Run 800 meters
16 deadlifts
16 hang power cleans
16 push presses

4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats

13 rounds for time of:
8 strict pull-ups
26 box step-ups
21 burpees

For time in teams of 3:
2,000-meter row
14 dumbbell thrusters
34 kettlebell swings
484 double-unders
108 burpees
2,000-meter row
18 deadlifts

3 rounds for time of:
9 muscle-ups
15 burpee pull-ups
21 pull-ups
Run 800 meters

As many rounds as possible in 30 minutes of:
5 deadlifts
13 push-ups
9 box jumps

For time:
20 muscle-ups
25 lowers from an inverted hang on the rings, slowly, with straight body and arms
30 ring handstand push-ups
35 ring rows
40 ring push-ups

3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

5 rounds for time of:
800-meter run
23 back squats
13 deadlifts

5 rounds for time of:
50 barbell step-ups
15 cleans
50 barbell step-ups
10 snatches

7 rounds for time of:
10 dumbbell hang split snatches, right arm
1 rope climb to 15 feet
10 dumbbell hang split snatches, left arm
1 rope climb
Alternate feet on the split snatches.

Complete as many rounds in 20 minutes as you can of:
1 rope climb to 15 feet
Run 400 meters
Max-rep handstand push-ups

50-40-30-20-10 reps for time of:
Wall-ball shots
Box jumps
Kettlebell swings

5 rounds for time of:
Run 400 meters
30 GHD sit-ups
15 deadlifts

For time:
Run 1,000 meters
710-meter plate carry
Then,
5 rounds of:
13 burpee pull-ups
13 deadlifts
Then,
710-meter plate carry
Run 1,000 meters

For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed.

Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings

7 rounds for time of:
11 back squats
1,000m row

12 rounds for time of:
10 dumbbell hang squat cleans
6 handstand push-ups on dumbbells

10 rounds for time of:
200-meter farmers carry
10 weighted pull-ups
20 dumbbell alternating power snatches

For time:
26 barbell back-rack step-ups
Then, 3 rounds of:
17 power cleans
19 sit-ups
21 deadlifts
Then, 31-calorie row

8 minutes to complete:
1-mile run
Max reps deadlifts
Then, 10 minutes to complete:
1-mile run
Max reps power cleans
Then, 12 minutes to complete:
1-mile run
Max reps overhead squats
Do not rest between rounds.

For time:
800m run
60 burpee box jump overs
50 pull-ups
40 squats (weight 1) 

600m run
30 burpee box jump overs
25 chest-to-bar pull-ups
20 squats (weight 2)

400m run
15 burpee box jump overs
12 bar muscle-ups
10 squat cleans (weight 3)

For time:
10 handstand push-ups
15 deadlifts
25 box jumps
50 pull-ups
100 wall-ball shots
200 double-unders
Run 400 meters with a plate

7 rounds for time of:
300-meter jog
10 left-arm dumbbell thrusters
10 right-arm dumbbell thrusters
7 strict pull-ups

For time:
10 thrusters
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

7 rounds for time of:
11 deficit handstand push-ups
1,000m run

For time:
Run 800 meters with a plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps
3 cleans
Then,
Run 800 meters with a plate

5 rounds for time of:
50 double-unders
35 knees-to-elbows
20-yard overhead walk

7 rounds, each for time, of:
100-meter sprint
19 kettlebell swings
10 burpee box jumps
Rest 3 minutes between rounds.

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
10 dumbbell thrusters

*Stop and perform 40 double-unders every 2 minutes, including at 0:00.

Then, at the 20:00 mark, begin a 2-mile run.

3 rounds for time of:
5 front squats
18 pull-ups
5 deadlifts
18 toes-to-bars
5 push jerks
18 hand-release push-ups

5 rounds for time of:
20 thrusters
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl

For time:
Run 400 meters
12 burpee bar muscle-ups
15 squat snatches
Run 800 meters
12 burpee bar muscle-ups
20 clean and jerks
Run 800 meters
12 burpee bar muscle-ups
18 thrusters
Run 400 meters

5 rounds for time of:
10 back squats
10 deadlifts
400-meter sprint
Rest 2 minutes between rounds

Complete as many rounds as possible in 12 minutes of:
12 box jumps
6 thrusters
6 bar-facing burpees

4 rounds for time of:
8 deadlifts
16 burpees
3 rope climbs to 15 feet
Run 600 meters

For time:
75 power snatches

Complete as many rounds as possible in 20 minutes of:
6 deadlifts
7 burpee pull-ups
10 kettlebell swings
200-meter run

7 rounds for time of:
400-meter run
21 walking lunges
15 pull-ups
9 burpees

5 rounds for time:
400-m run
7 strict pull-ups
7 strict handstand push-ups
20 toes-to-bar
22 alternating dumbbell snatches (35/50 lb)
200-m dumbbell carry

For time:
13 squat snatches
Then, 10 rounds of:
​ 10 pull-ups
​ 100-meter sprint
Then, 13 squat cleans

Complete as many rounds as possible in 20 minutes of:
10 pull-ups
5 dumbbell deadlifts
8 push presses

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

5 rounds for time of:
Run 800 meters
5 rope climbs to 15 feet
50 push-ups

Complete as many rounds as possible in 25 minutes of:
8 freestanding handstand push-ups
15-foot L-sit rope climb, 1 ascent

Complete as many rounds as possible in 30 minutes of:
50-yard swim
10 push-ups
15 squats

4 rounds for time of:
200m run
11 thrusters
200m run
11 push presses
200m run
11 bench presses

5 rounds for time of:
15 deadlifts
20 box jumps
25 pull-ups

5 rounds for time of:
7 muscle-ups
21 burpees

For time as a 3-person team:
1,065-foot versa climb or 1,065-m row or ski
Then,
10 rounds of:
13 deadlifts
13 pull-ups
13-calorie row
13 back squats
13 burpees
Then,
1,065-foot versa climb or 1,065-m row or ski

For time:
1,600-meter run
Then,
4 rounds of:
9 power cleans
2 strict pull-ups
14 burpees
Then,
3 rounds of:
13 box jumps
13 push-ups
50 double-unders
Then,
1,600-meter run

7 rounds for time of:
18 dumbbell hang squat cleans
18 pull-ups
10 power cleans
10 handstand push-ups

3 rounds for reps of:
1 minute of squat cleans
1 minute of deadlifts
1 minute of burpees
1 minute of jerks
Rest 1 minute between rounds. On the shuttle sprints, 20 feet forward and 20 feet backward is 1 rep.

For time:
Run 800 meters
Then,
2 rounds of:
50 burpees
40 pull-ups
30 single-leg squats
20 kettlebell swings, 1/1.5 pood
10 handstand push-ups
Then,
Run 800 meters

On a 35-minute clock with a partner, complete as many rounds and reps as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Complete as many rounds and reps as possible in 11 minutes of:
5 deadlifts
18 wall-ball shots
17 burpees over the bar

10 rounds for time of:
11 chest-to-bar pull-ups
22 front squats

For time:
Run 1.5 miles
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-meter sandbag carry
1-mile farmers carry

For time:
50 strict pull-ups
100 hand-release push-ups
Run 5K

7 rounds for time of:
11 deadlifts
100-meter sprint

For time:
Run 5 miles

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

9 rounds for time of:
7 squat cleans
8 burpee box jumps

Complete as many rounds as possible in 20 minutes of:
1 rope climb to 15 feet
5 burpees
200-meter run

3 rounds for time of:
Row 1,000 meters
50 burpees
50 box jumps
Run 800 meters

For time:
Run 6K
60 burpee pull-ups

For time:
100 thrusters
100 chest-to-bar pull-ups
Run 6 miles

Partition the thrusters, pull-ups, and run as needed.

30-25-20-15-10-5 reps of:
GHD sit-ups
Back extensions
Knees-to-elbows
Stiff-legged deadlift

8 rounds for time of:
600-meter run
11 weighted pull-ups
11 walking lunges with two kettlebells
11 kettlebell thrusters

5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint
Rest 2 minutes

For time:
10 bench presses
10 strict pull-ups
Max-set thrusters

Repeat the triplet until you have completed 100 thrusters.

15-12-9-6-3 reps for time of:
Power cleans
Pull-ups
Front squats
Pull-ups

For time:
800-meter single-arm barbell farmers carry, weight 1
31 toes-to-bars
31 push-ups
31 front squats
400-meter single-arm barbell farmers carry, weight 2
31 toes-to-bars
31 push-ups
31 hang power cleans
200-meter single-arm barbell farmers carry, weight 3

4 rounds for time of:
400-meter run
5 burpee muscle-ups

For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run

For time:
66 deadlifts
66 box jump
66 kettlebell swings
66 knees-to-elbows
66 sit-ups
66 pull-ups
66 thrusters
66 wall-ball shots
66 burpees
66 double-unders

5 rounds, each for time, of:
7 squat cleans
7 shoulder-to-overheads
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

7 rounds for time of:
7 handstand push-ups
7 thrusters
7 knees-to-elbows
7 deadlifts
7 burpees
7 kettlebell swings
7 pull-ups

10 rounds for time of:
1 rope climb to 15 feet
29 back squats
10-meter barbell farmers carry

Begin the rope climbs seated on the floor.

On a 25-minute clock:
1.5-mile run
Then, in the remaining time, complete as many rounds and reps as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans
7 push presses

For time as a 3-person team:
2,364-m row

Then,
10 rounds of:
49 wall-ball shots
26 pull-ups
200-m run
8 ring muscle-ups
40 deadlifts

Then,
Build to a heavy single back squat for each team member.

Complete as many rounds and reps as possible in 20 minutes of:
8 strict pull-ups
8 box jumps
12 kettlebell swings

Complete as many rounds as possible in 25 minutes of:
7 muscle-ups
11 thrusters
14 toes-to-bars

For time:
21 thrusters
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs

Complete as many rounds and reps as possible in 25 minutes of:
3 ring muscle-ups
8 thrusters
17-calorie row

For time:
100-meter run
Then, 9 rounds of:
8 burpees
26 kettlebell swings
21 wall-ball shots
100-meter run

As many rounds and reps as possible in 20 minutes of:
22 burpees
22 air squats
22 pull-ups
22 sandbag ground-to-over-the-shoulders
722-meter sprint

4 rounds for time of:
Swim 200 meters
23 dumbbell squat cleans

8 rounds for time of:
Run 200m
11 dumbbell burpee deadlifts

5 rounds for time of:
7 muscle-ups
21 sumo deadlift high pulls

Complete as many rounds and reps as possible in 20 minutes of:
400-meter run
11 power snatches
17 pull-ups
13 power cleans

For time:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters

4 rounds for time of:
22 burpee pull-ups
22 back squats
200-meter run with a plate overhead

3 rounds for time of:
25 muscle-ups
100 squats
35 GHD sit-ups

4 rounds for time of:
10 L pull-ups
15 push-ups
15 chest-to-bar pull-ups
15 push-ups
20 pull-ups
15 push-ups

For time:
Run 800 meters with a plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps
3 cleans
Then, run 800 meters with a plate

On a 35-minute clock:
800-meter run
Then, as many rounds and reps as possible of:
8 box jumps
6 strict pull-ups
21-yard walking lunge with a 45-lb plate overhead

5 rounds for time of:
Row 1,000 meters
200-meter farmers carry
50-meter dumbbell waiters walk, right arm
50-meter dumbbell waiters walk, left arm

5 rounds for time of:
3 rope climbs to 15 feet
10 toes-to-bars
21 overhead walking lunges
400-meter run

3 rounds for time:
800-meter run with medicine ball
30 wall-ball shots
30 ball slams with medicine ball

5 rounds for time of:
22 kettlebell swings
22 box jumps
400-meter run
22 burpees
22 wall-ball shots

3 rounds for time of:
800-meter run
5 front squats
200-meter run
11 chest-to-bar pull-ups
400-meter run
12 kettlebell swings

6 rounds for time of:
50 squats
25 ring dips

7 rounds for time of:
15 kettlebell swings
15 power cleans
15 box jumps

3 rounds, each for time, of:
4 jerks
5 front squats
6 power cleans
40 pull-ups
50 push-ups
60 sit-ups
Rest 3 minutes between rounds.

5 rounds for time of:
400-meter run
10 burpee box jumps
10 sumo deadlift high pulls
10 thrusters
Rest 1 minute

5 rounds for time of:
5 front squats
5 rope climbs to 15 feet
400-meter run with a plate

For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups

5 rounds for time of:
11 back squats
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

3 rounds for time of:
30 wall-ball shots
30 sumo deadlift high pulls
30 box jumps
30 push presses
30-calorie row
30 push-ups
10 back squats

Complete as many rounds and reps as possible in 25 minutes of:
11 chest-to-bar pull-ups
2 deadlifts
10 handstand push-ups