Every 6 minutes, for 30 minutes, for times:
Run 400 Meters
6/4 Muscle-Ups
12 Overhead Squats (95/65 lbs)
A.
Every 2 minutes, for 16 minutes:
1 Clean Lift-Off + Hang Clean + Power Clean
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Toes-to-Bar
10 Burpees
A.
Four sets of:
Dumbbell Z-Press x 6-8 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 31X1
Rest 90 seconds
B.
In teams of three, complete four rounds each for time of:
300/250 Meter Row
10 Front Squats (155/105 lbs)
*Rower should always be occupied
A.
Every 90 seconds, for 12 minutes:
Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%
B.
For time:
10-8-6-4-2
Snatch (135/95 lbs)
Box Jump (30/24”)
*25-Foot Handstand Walk after each set of Box Jumps
In teams of 3, complete as many rounds and reps as possible in 30 minutes:
50 Synchronized Burpees
followed by as many rounds as possible of:
Partner 1:
4/2 Muscle-Ups (or Strict Pull-Ups) + 8 Toes-to-Bar + 12 Kettlebell Snatches (6 Left/6 Right)
Partner 2: Hollow Body Hold/Plank Hold
Partner 3: Rest
A.
In teams of three, perform three sets each for time of:
Row 500 Meters
B.
Three sets of:
Deadlift x 3-5 reps @ 20X1
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Strict Toes to Bar x 8-10 reps
Rest 20 seconds
Side Plank x 45 seconds each side
Rest as needed
A.
Three sets of:
Dumbbell Walking Lunge x 20 steps @ 10X0
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 5 minutes of:
30 Double-Unders
15 Air Squats
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
20 AB Mat Sit-Ups
10 Push-Ups
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps
5 Man-Makers
A.
Every 2 minutes, for 14 minutes:
Hang Snatch + Snatch
*build over the sets
B.
Every minute on the minute for 16 minutes:
Minute 1: 12/8 Calories of Assault Bike
Minute 2: 100-Foot Sandbag Carry
Minute 3: 20 Barbell Overhead Squats
Minute 4: Rest
A.
Build to today’s 3-RM Strict Pull-Up
Followed by…
Three sets of:
3 Strict Pull-Ups @ 70% of today’s 3-RM
6 Strict Pull-Ups (unweighted)
Rest 90 seconds
B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups
A.
Take 15 minutes and build to today’s 1-RM Power Clean
B.
For time:
30 Burpees over the Erg
500 Meter Row
30 Hang Power Cleans (135/95 lbs)
In teams of two, alternate complete rounds, and complete as many rounds and reps as possible in 8 minutes:
8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups
Rest 4 minutes, and then…
8 Burpee Box Jump-Overs
8 Ring Dips
Rest 4 minutes, and then…
8 Ground to Overhead (135/95 lbs)
8 Toes to Bar
A.
Every two minutes, for 16 minutes of:
Clean x 1.1
(rest 10 seconds between singles)
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Snatches
10 Dumbbell Reverse Lunges
100-Foot Overhead Carry
A.
Three sets of:
Rope Climb Technique Work x 1-2 ascents
Freestanding Handstand Hold Work OR Handstand Walk Practice
Hollow Body Rocks x 15 + Tuck Rocks x 15 reps
B.
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Muscle-Up OR Strict Pull-Ups
Rest 3 minutes
A.
Every 90 seconds, for 6 minutes:
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes:
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes:
Snatch x 1 rep @ 80+% of 1-RM Snatch
B.
Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
6 Overhead Squats (135/95 lbs)
A.
Every 2 minutes, for 14 minutes:
Strict Shoulder Press x 3-4 reps
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15-20 reps
Minute 2 – Push Press x 15 reps
Minute 3 – 30-45 Second Front Leaning Rest on Rings
A.
Take 15-20 minutes to build to today’s heavy
Back Squat
B.
For time:
30/20 Calories of Assault Bike
30 Thrusters (115/75 lbs)
30 Chest-to-Bar Pull-Ups
In teams of three, complete as many rounds and reps as possible in 30 minutes of:
100 Double-Unders each
75 Wall Ball Shots
50 Power Snatches (95/65 lbs)
*After every round, males add 20 pounds and females add 10 pounds to their barbell
A.
Every 90 seconds, for 30 minutes:
Station 1 – Sandbag Carry x 100 Feet
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 3 – Farmer's Carry x 200 Feet
Station 4 – Barbell Glute Bridges x 10-12 reps @ 20X1
B.
For time:
???
A.
Three sets of:
Ring Muscle-Ups x 3-6
Handstand Walk x 50 Feet
L-Sit x 30-45 seconds
B.
Five rounds for time of:
400 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups
A.
Every 2 minutes, for 18 minutes:
Clean
*Sets 1-3 = 3 reps @ 60-65%
*Sets 4-6 = 2 reps @ 70-75%
*Sets 7-9 = 1 rep @ 80%+
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (135/95 lbs)
12 Push Presses (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)