Strict Knees-to-elbows/ Strict Wall-facing HSPU/ Power Cleans

AbMat sit-ups/ box jump-overs

200m Run/ Box Jumps, 24"/20"/ Front Squats

400m run/ chest-to-bar pull-ups/ handstand push-ups/ dumbbell goblet squats

Pull-ups/ Burpees

Snatch

Bulgarian Split Squats/ L-sit Rope Climbs, 15 ft./ Double-unders/ Double Kettlebell Front Rack Carry/ Double Kettlebell Push Press

30-second L-sit hold/ deadlifts/ bar-facing burpees

Hang Power Clean/ 7-7-7-7-7

Community Cup Workout 3/ As many reps as possible in 4 minutes of/ shuttle runs/ toes-to-bars/ power snatches/ overhead squats /+1

800m

GHD sit-ups/ medicine-ball box step-ups/ 400m medicine-ball run

Checkpoint Hotel/ Burpees over bar/ Deadlifts

Dumbbell bench presses/ Hand-release push-ups

Wallball Shots/ Chest-to-bar Pull-ups/ Partner "A"/ Partner "B"

pull-ups/ hang squat cleans/ 50 cal row

Hang Power Snatch

LGOP (Little Groups of Paratroopers)/ 1,940m run (together)/ air squats (split reps)/ burpees (split reps)/ 509m run/ push presses (split reps) /+2

Pull-ups/ Front Rack Lunge, meters/ Burpees

Community Cup Workout 2/ The CrossFit Total/ 1-rep-max back squat/ 1-rep-max press/ 1-rep-max deadlift

Full Clean & Jerks

single-dumbbell walking lunge/ deficit strict handstand push-ups

Reps Chin-ups, strict C2B/ Box Jumps, 30"/24"/ 500m Row/ 400m Run/ Hollow Rocks

5,000m row

1:00 Max Calories, Air Bike/ 3:00 Rest

box jump-overs/ dumbbell deadlifts/ dumbbell hang power cleans/ dumbbell shoulder-to-overheads

Deadlift/ 1-1-1-1-1-1-1

medicine-ball cleans/ ring dips

1200m Run/ Bar Muscle-ups/ ft R-arm Overhead Lunge/ ft L-arm Overhead Lunge/ Overhead Lunge/ Men: one 53-lb. kettlebell

Community Cup Workout 1/ 1,000m row/ pull-ups/ shoulder-to-overheads

Power Clean/ Box Jumps, 24"/20"

Power clean

Overhead Squat/ 5-5-5-3-3-3-1-1-1

double-unders/ AbMat sit-ups/ strict muscle-ups/ strict muscle-up

Legless Rope Climb, 15 ft./ V-ups/ Double-unders

800m run/ overhead squats

400m Run/ Steps Front Rack Lunge/ Chest-to-bar Pull-ups/ Lunge Loading.../ Partner "A"/ Partner "B"

dumbbell hang power cleans/ dumbbell push presses/ dumbbell farmers carry

Power Clean & Jerk/ 5-5-5-5-5

muscle-ups/ back squats

Double-unders/ GHD Sit-ups/ Calories, Air Bike

alternating dumbbell hang snatches/ dumbbell-facing burpees

Linda/ ½-bodyweight deadlifts/ Bodyweight bench press/ ¾-bodyweight squat cleans