10 80-yard shuttle sprints Rest as needed between efforts. For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

Ring push-up ladder Rest 5 minutes BW/.75BW front squat ladder *For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many Read More …

Hang Power Clean 1-1-1-1-1-1-1

Marston Complete as many rounds as possible in 20 minutes of: 405-lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpees Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, Read More …

5 minutes of rowing 5 minutes of push presses There is no rest between exercises. *Men use 115 lb. Women use 80 lb.

For Time: 100 double-unders 25 toes-to-bars 25 deadlifts 50 box jump overs *Men use 225 lb. for deadlifts and a 24-in. box. Women use 155 lb. for deadlifts and a 20-in. box  

21-15-9 reps for time of: Bar-facing-burpees Overhead squats Chest-to-bar pull-ups *Men use 95 lb., Women use 65 lb.

4 Rounds, each for time of: 800-meter run *Rest as needed between efforts.

Overhead Squat 5-5-5-5-5 reps

Jennifer Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch box Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car Read More …