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21-15-9 reps for time of cleans and ring dips.

For time, complete 30 snatches at 135/95 pounds.

A Hero workout done to honor Navy Lieutenant Michael Murphy. It consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run, all done in a weighted vest.

Three rounds of 1-minute stations of wall balls, sumo deadlift high-pulls, box jumps, push-press, rowing for calories, and then 1 minute of rest.

Seven rounds for time of 7 Handstand push-ups, 7 Thrusters, 7 Knees to elbows, 7 Deadlifts, 7 Burpees, 7 Kettlebell swings, and 7 Pull-ups.

For time, perform 150 wall ball shots to a 10/9-foot target with a 20/14 pound ball.

Complete 5 rounds, each for time, of 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 air squats, with precisely 3 minutes of rest between rounds.

Three rounds for time of a 400-meter run, 21 kettlebell swings, and 12 pull-ups.

For time, perform a 1,000-meter row, 50 thrusters with a 45/35 pound bar, and 30 pull-ups.

A benchmark workout consisting of thrusters and pull-ups. It is a 21-15-9 rep scheme of each exercise.

A 20-minute AMRAP workout including 5 pull-ups, 10 push-ups, and 15 air squats.

For time, perform 30 clean and jerks at 135/95 pounds.

A benchmark workout consisting of 21-15-9 reps of deadlifts and handstand push-ups.

Five rounds for time including a 400-meter run and 15 overhead squats.

Five rounds for time of 12 deadlifts, 9 hang power cleans, and 6 push jerks at 155/105 pounds.

Five rounds for time of an 800-meter run, 30 kettlebell swings, and 30 pull-ups.

Every minute on the minute (EMOM) for 30 minutes, perform 5 pull-ups, 10 push-ups, and 15 air squats.

For time, perform double-unders and sit-ups with a rep scheme of 50-40-30-20-10.

10-9-8-7-6-5-4-3-2-1 reps for time of deadlifts (1.5 bodyweight), bench presses (bodyweight), and cleans (3/4 bodyweight).