For Time
Buy-In:
Max Hang Hold
1 minute Rest
Max Bottom Squat Hold

Directly into:
200 meter Sprint / 20 Double-Unders
20 Medicine Ball Clean Thrusters / 40 Wall Ball Shots (20/14 lb)
20 Clapping Push-Ups / 40 Burpees

400 meter Run / 40 Double-Unders
10 Brand X Bear Complexes (95/65 lb)* / 10 Hom-Strametz Complexes (75/55 lb)**
5 Muscle-Ups / 25 Pull-Ups + 50 Dips

600 meter Run / 60 Double-Unders
30 Knees-to-Elbows / 75 Sit-Ups
15 Clapping Pull-Ups / 40 Kipping Pull-Ups

400 meter Run / 40 Double-Unders
15 L-Sit Pull-Ups / 25 Kipping Pull-Ups + 25 L-Leg Raises
20 Windshield Wipers / 50 Hanging Knee Raises

200 meter Row / 20 Double-Unders
30 Snatch Grip Deadlifts / 45 Standard Deadlifts (185/125 lb)
50 meter Catterpillar Walk / 100 meter Bear Walk

Rest 5 minutes

Cash-Out:
Max Hang Hold
1 minute Rest
Max Bottom Squat Hold

*1 Brand X Bear Complex consists of : 1 Clean, 1 Thruster, 1 Left Lunge, 1 Right Lunge, 1 Back Squat, 1 Thruster
**1 Hom-Strametz Complex consists of: 1 Power Snatch, 1 Snatch Balance, 1 Left Lunge, 1 Right Lunge, 1 Overhead Squat, 1 Thruster

2 Rounds for Time (with a Partner)
100 GHD Sit-Ups / Partner Hang Hold
100 Jumping Split Lunges / Partner Front Rack Hold (95/65 lb)

For Time (with a Partner)
100 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb) / Partner Hang Hold
100 Box Jump Overs (24/20 in) / Partner Plank Hold
200 foot Single-Arm Overhead Lunges (50/35 lb, each)

AMRAP (with a Partner) in 20 minutes
Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie Row
Partner B: 20 GHD Sit-Ups
* Switch after both partners finish

In the remaining time, AMRAP of:
Partner A: Bench Presses (155/105)
Partner B: Hang Hold from a Pull-Up Bar
* Switch as needed

8 Rounds for Time (with a Partner)
4 Box Jumps (each) (34/28 in, switch every rep)
18 Deadlifts (245/170 lb) / Hang Hold*
7 Synchronized Bar Facing Burpees
36 Wall Ball Shots (20/14 lb, switch every 6 reps)

*While one athlete performs the Deadlift, the other athletes will hang from the Pull-Up Bar. Switch as necessary.

Time Cap: 40 minutes

With a Running Clock in 12 minutes
Max Isometric Chin-Over-Bar Hold

Directly into:
Establish 5 rep max Shoulder-to-Overhead

AMRAP (in a Team of 3) in 12 minutes
60 Wall Ball Shots (20/14 lb)
60 Toes-to-Bars
60 Wall Ball Shots (20/14 lb)
60 Chest-to-Bar Pull-Ups
60 Wall Ball Shots (20/14 lb)
Max Effort Bar Muscle-Ups

One teammate must hang from the rig at all times.

For Time
6 minute Hang Hold

Each time you drop from the bar, perform:
1st Drop:
800 meter Run
20 Burpee Box Jumps (24/20 in)

2nd Drop:
600 meter Run
20 Burpee Box Jumps (24/20 in)

3rd Drop:
400 meter Run
20 Burpee Box Jumps (24/20 in)

4th and subsequent Drops:
200 meter Run
20 Burpee Box Jumps (24/20 in)

AMRAP (with a Partner) in 7 minutes
Partner A:
Medicine Ball Hang Hold (20/14 lb)

Partner B:
Burpee Box Jumps (24/20 in)

Switch as needed.

For Time
2 minute Hang Hold
100 Double-Unders
40 V-Ups
30 Cleans (80% max)
40 V-Ups
30 Cleans (80% max)
100 Double-Unders
2 minute Hang Hold