5 rounds: 10 Thrusters (135 lbs), 500m row…. Total time:18:16

6 round w/ 20 lb vest: 24 squats 24 push ups 24 walking lunges 500m row. Total time 27:46

8 rounds: 500m row, 10 bench press (225lbs)

6 rounds w/ 20lbs vest: 24 squats, 24 pushups, 24 walking lunges… total time: 29:22

Before row: 100 pull-ups, 200 pushups, 300 squats

Before row: 10 rounds of 10 deadlifts (225 lbs), 40 pushups.

Before row 5 rounds of 12 push press 135 lbs, 12 back squats 135 lbs

6 rounds: 24 squats, 24 pushups, 24 walking lunges, 500m row.

During each rest: 15 bench press (225 lbs)

6 rounds w/20lb vest: 24 squats 24 pushups 24 lunges 500 meter row: total time: 28:54

10 Rounds: 500m row; 15 pull-ups; 30 pushups; 45 squats… total time: 49:43