A.
Every two minutes, for 12 minutes:
High Hang Snatch + Snatch @ 70-80%
B.
For time:
5/3 Muscle-Ups
10 Ground-to-Overhead 135/95 lb.
15 Strict Handstand Push-Ups
30 Alternating Dumbell Snatches
15 Strict Handstand Push-Ups
10 Ground-to-Overhead 135/95 lb.
5/3 Muscle-Ups
*15 minute cap
A.
Three sets, not for time, of:
Butterfly Pull-Up x 10-12 reps
L-Sit x 30-45 seconds
B.
For time:
Row 1000 Meters
Run 800 Meters
30 Toes to Bar
Row 500 Meters
Run 400 Meters
20 Toes to Bar
Row 250 Meters
Run 200 Meters
10 Toes to Bar
A.
6 sets or less build to today's heavy
Pause Front Squat @ 42X1 + Front Squat
B.
Every 4 minutes, for 12 minutes, for times:
12/10 Strict Supinated Grip Pull-Ups
25 Kettlebell Swings
50 Air Squats
Three rounds for time of:
5 Squat Cleans 155/105 lbs.
20 Pull-Ups
Rest until the running clock hits 10:00, and then...
For time:
Row 60 calories
60 Walking Lunges with Kettlebells in Farmer's Carry Hold
Rest until the 20 minutes mark then. . .
Three rounds for time of:
20 Wall Ball Shots 20/14 lbs.
20 Burpees
A.
Every two minutes, for 20 minutes of:
Power Clean + Front Squat + Jerk
*Let feel dictate the load
B.
4 sets for times of:
30 Russian Kettlebell Swings
15/10 Ring or Stationary Dips
Rest 60 seconds
A.
3 sets not for time of
Butterfly Pull-Ups x 8-10
Pistols x 6-8 each leg
V-Ups x 10-12
B.
Row 1000 Meters
100 Double-Unders
30 Barbell Thrusters
Row 500 Meters
50 Double-Unders
20 Thrusters 95/65 lbs.
Row 250 Meters
25 Double-Unders
10 Thrusters 115/75 lbs.
A.
Every 2 minutes, for 20 minutes of:
Power Snatch + Snatch + Overhead Squat
*Build over the 10 sets
B.
“Drag Race”
For time:
30 Deadlifts (275/175 lbs.)
40 Toes-to-Bar
50 Box Jump-Overs (24”/20”)
4 sets for max calories against an 8 minute clock...
Run 800 Meters
2-3 Rope Climbs
Max Calories Bike or Row
Rest 2 minutes
A.
Three sets of:
Ring Rows x 6-8 @2111
Rest 60 seconds
L-Sit x 30-60 second hold
Rest 60 seconds
B.
"The Separator"
For time:
12 Strict Handstand Push-Ups
15 Back Squats 225/165 lb.
20 Bar Facing Burpees
9 Strict Handstand Push-Ups
18 Front Squats 205/145 lb.
20 Bar Facing Burpees
6 Strict Handstand Push-Ups
21 Overhead Squats 185/125 lb.
20 Bar Facing Burpees
With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead 115/75 lbs
10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Wall Ball Shots 20/14 lbs.
20:00 – 75 Box Jump Overs 24″/20″
25:00 – 800 Meter Run
A.
5 sets
Power Snatch + Hang Snatch + Snatch
B.
As many rounds and reps as possible in 9 minutes of
10 Dumbbell Hang Cleans
20 Dumbbell Reverse Lunges
30 Double-Unders
A.
For 30 minutes rotate through the following:
Minute 1: Assault Bike 45 seconds
Minute 2: Row 250/200 meters
Minute 3: Rest
Minute 4: 10-12 Dumbell or Kettlebell Thrusters
Minute 5: Rest
B.
3 sets not for time of
Single Leg Deadlift x 6-8
Rest 60 seconds
Single Arm Row x 6-8
Rest 60 seconds
A.
5 sets
Hang Power Clean + Front Squat + Clean
Perform all sets @ 75-80%
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Handstand Push-Ups
14 Toes-to-Bar
A.
Three sets of:
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 21X0
Rest 60 seconds
20 Hollow Rocks + 10 V-Ups
+ 10 second L-Sit hold
Rest 60 seconds
B.
5 sets for max reps of:
Against a 90-second running clock, complete the following:
3-5 Muscle-Ups or 10-15 Pull-Ups
5 Ground to Overhead 155/105 lbs.
Double-Unders x Max reps
Rest 90 seconds between sets
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Burpees to a 6" target
8 Ring Dips or Push-Ups
12 Kettlebell Swings 24/16
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)
A.
Every minute on the minute, for 12 minutes
Front Squat + Jerk
*build over the 12 sets
B.
In teams of 2, complete for time
50 Overhead Squats 95/65 lbs.
800m run (together)
100 Wall Ball Shots 20/14 lbs.
*static hold of a deadlift for wall ball shots 315/225
"Dallas 5"
50 Burpee Buy In
5 rounds
10 Deadlifts 275/185 lbs.
10 Handstand Push-Ups
10 Bar Muscle-Ups
10 Box Jumps 30/24"
10 Toes-to-Bar
50 Burpee Buy Out
A.
3 sets not for time
Ring Rows x 10-12
Handstand Walk Practice x 10 meters
L-Sit x 30 seconds
B.
As many rounds and reps as possible in 15 minutes of:
20 Meter Overhead Lunge 45/35
1 Rope Climb
20 AB Mat Sit-Ups
1 Rope Climb
A.
Take 15 minutes and build to today's heavy
Front Squat Double
B.
5 sets for max reps of:
Against a 3 minute running clock, complete the following:
Row 500/400m
Front Squat x 5 reps 185/125 lbs.
Double-Unders x Max reps
Rest 2 minutes between sets
A.
Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 21X1
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 6 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
15 Kettlebell Swings (24/16 kg)
15 Push-Ups