[COMPETE]
For Time:
1 Mile Run
60 Alternating Pistols
50 Chest to Bar Pull-ups
40 Bar-Facing Burpees
30 Power Snatches 95/135 M75/105

Score = Time it takes to complete the workout

[TRAIN]
For Time:
1 Mile Run
60 Reverse Deficit Lunges (front foot on a 45# plate, lunge backwards)
35 Strict Pull-Ups
40 Bar-Facing Burpees
30 Power Snatches 95/135 M75/105

 

[SWEAT]
For Time:
1 Mile Run
60 Reverse Deficit Lunges (front foot on a 45# plate, lunge backwards)
50 Kipping Pull-ups
40 Bar-Facing Burpees
30 Power Snatches 65/95 M55/85

 

AFTER PARTY-3 Giant Sets:
20 V-Ups
100′ Single KB Front Rack Carry (left)
8 Pausing Single KB Waiter Squats (4/side)
100′ Single KB Front Rack Carry (right)
Rest as needed between sets

 

AT HOME
For Time:
1 Mile Run
60 Alternating Pistols
50 Double Dumbbell Bent Over Rows 35/50 M25/40
40 Dumbbell-Facing Burpees
30 Alternating Double Dumbbell Snatches

EQUIPMENT-FREE
For Time:
1 Mile Run
60 Alternating Pistols
50 Push-ups
40 Burpees
30 V-Ups