Workout:

For time:

100 Double Unders

3.6km Bike

1.2km Run

2.4km Bike

800m Run

1.2km Bike

400m Run

0.6km Bike

200m Run

100 Double Unders

Partner workout:

For time:

100 Pullups

100 Thrusters, 115/85

50 Pullups

50 Thrusters, 115/85

Every 3 minutes, both partners stop and complete 15 Burpees

Strength:

Split Jerk 7-5-3-1-1-1

Workout:

For time:

21-15-9

cal Row

Handstand Pushup

Strength:

Snatch Grip Bent Over Row 15-15-15-15-15

Dumbbell Tricep Extension 20-20-20-20-20

Complete as a superset.

Workout:

Complete as many rounds as possible in 18 mins of:

9 Burpee Pullups

15 Wallballs, 20lb/10′, 14lb/9′

21 Box Jumps, 24″/20″

Strength:

Squat Clean

Build to a heavy single.

Workout:

3 rounds for time:

30 AbMat Situps

10 Squat Cleans, 225/155lbs

Workout:

For time:

50 Unbroken Double Unders

10 Bar Muscle Ups

40 Unbroken Double Unders

8 Bar Muscle Ups

30 Unbroken Double Unders

6 Bar Muscle Ups

20 Unbroken Double Unders

4 Bar Muscle Ups

2 Unbroken Double Unders

10 Bar Muscle Ups

Strength:

Sumo Deadlift 6-6-6-6-6

Skill:

Every 1:30 for 15 mins, alternate between:

200m Run

25/20 cal Row

Workout:

For time:

30 Snatches, 75/55lbs

30 Clean & Jerks, 75/55lbs

30 Thrusters, 75/55lbs