Every 4 minutes, for 32 minutes for times:

15/10 Calories of Rowing

9 Burpees

15/10 Calories of Assault Bike

Every 10 minutes, for 30 minutes for times:

Run 800 Meters

12 Toes to Bar

9 Clean & Jerks (185/125 lbs)

6/4 Muscle-Ups

 OPTIONAL ACCESSORY WORK

Three sets of:

Weighted Supinated-Grip Pull-Ups x 4-8 reps

Rest 30 seconds

Tempo Push-Ups x 20/15 reps @ 2111

Rest 30 seconds

A.

Three sets of:

Back Squat x 8 reps @ 70-75%

Rest 2 minutes

B.  

For max reps:

1 Minute of Double-Unders

Rest 2 minutes

2 Minutes of Russian Kettlebell Swings

Rest 2 minutes

4 Minutes of Wall Ball Shots

Rest 2 minutes

2 Minutes of Russian Kettlebell Swings

Rest 2 minutes

1 Minute of Double-Unders

A.  

Every 2 minutes, for 6 minutes:

High Hang Snatch x 2 reps @ 50-65%

Followed by…

Every 2 minutes, for 6 minutes:

Hang Snatch x 1 rep @ 65-80%

Followed by…

Every 2 minutes, for 6 minutes:

Snatch x 1 rep @ 80+% 

B.  

 “Row-sabel”

For time:

Row 1000 Meters

30 Power Snatches (135/95 lbs)

In teams of four, complete three rounds each of:

Row 500 Meters

30 Thrusters (95/65 lbs)

15 Box Facing Burpee Box Jump Overs

Athletes may not advance to the next work station until all teammates have completed their work at that station.

A.  

Six sets of:

2 Snatch Lift-Offs + 1 Snatch

Rest 2 minutes

B. 

Every minute, on the minute, for 10 minutes:

Minute 1 – 5 Hang Squat Snatches

Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups

A.  

Five sets of:

Bench Press x 4-6 reps @ 20X1

Rest 2-3 minutes

B.  

Three sets for times of:

500 Meter Row

40 Air Squats

30 Push-Ups

Rest 2 minutes  

A.

Five sets of:

3-Position Clean

(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)

Rest 2 minutes

B.  

Complete as many rounds and reps as possible in 9 minutes of:

6 Ground to Overhead (135/95 lbs)

12 Toes to Bar

A. 

Deadlift

* Set 1 – 50% of 3-RM x 5 reps

* Set 2 – 75% of 3-RM x 3 reps

* Set 3 – 85% of 3-RM x 2 reps

* Set 4 – 90-95% of 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts

B.  

Complete as many rounds and reps as possible in 7 minutes of:

7 Burpees

7 Box Jump Overs 

7 Kettlebell Swings 

A.  

Three sets of:

Front Squat x 4-6 reps @ 41X1

Rest 1 minute

Weighted Pull-Ups x 2-3 reps @ 2110

Rest 2 minutes

B.

Three rounds for time of:

80 Double-Unders

40 Wall Ball Shots (20/14 lbs)

20 Pull-Ups

In teams of three, alternate rounds to complete 10 rounds each for time of:

3 Front Squats (heavy, and from the floor)

6 Burpees Over the Barbell

12 Kettlebell Swings (24/16 kg)

A. 

Five sets of:

Hang Snatch + Snatch

Rest 2 minutes

B.

Every minute on the minute for 15 minutes:

Minute 1: 15/10 Calories of Assault Bike

Minute 2: 5/3 Muscle-Ups

Minute 3: 12 Overhead Squats (challenging, but should be unbroken)

A.  

Two rounds for time:

50 Calories of Rowing on Concept 2

50 Burpees Over The Erg

Rest until the running clock reaches 20:00, and then…

B.  

Four rounds for time:

400 Meter Run

80 Double Unders

A.

Eight sets of:

Back Squat x 2-3 reps @ 30X1

Rest 2 minutes

(These sets should all be heavy)

B.  

Complete as many rounds and reps as possible in 9 minutes of:

5 Thrusters (135/95 lbs)

10 Pull-Ups

15 Toes-to-Bar

Deadlift

Set 1 – 3 reps

Set 2 – 2 reps

Set 3 – 1 rep

Set 4 – 3 reps

Set 5 – 2 reps

Set 6 – 1 rep

Rest 3-4 minutes between sets

B.  

Every minute, on the minute, for 10 minutes:

3 Deadlifts @ 75-80% of today’s heavy single

6 Box Jumps

A.

Every 2 minutes, for 12 minutes:

Clean & Jerk

*Sets 1-2 = 3 reps @ 60-65%

*Sets 3-4 = 2 reps @ 70-75%

*Sets 5-6 = 1 rep @ 80-85%

B.  

 “JT”

Rounds of 21, 15, and 9 reps of:

Strict Handstand Push-Ups

Ring Dips OR Push Press (135/95 lbs)

Push-Ups

 A. 

"2018 Brethren Throwdown Event 2"

Complete as many rounds and reps as possible in 7 minutes of:

100-Foot Single Arm Dumbbell Overhead Lunge (50/35 lbs)

10 Handstand Push-Ups

Immediately followed by…

Against a 3-minute clock, 2 attempts of:

Bar Muscle-Ups x Max reps

Rest exactly 8 minutes, and then…

B.

Against a 10-minute clock, complete:

Wall Ball Shots x 50 reps

1200 Meter Run

Wall Ball Shots x Max reps

A.

In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 12 minutes of:

15 AB Mat Sit-Ups

10 Ring Push-Ups

5 Deadlifts (275/175 lbs)

B.  

Three sets of each:

Strict Ring Pull-Ups x 6-8 reps

Prone Plank x 40 seconds

Landmine Rows x 6-8 reps each arm @ 2111 

Hollow Rocks or Hold x 30-40 seconds

A.  

Three sets for max reps/calories:

2 Minutes of Assault Bike (for calories)

Rest 60 seconds 

1 Minute of Burpee Box Jump-Overs (24″/20″)

Rest 2 minutes

2 Minutes of Rowing (for calories)

Rest 60 seconds 

1 Minute of Dummbell Snatches (55/35 lbs)

Rest 2 minutes  

B.  

Three sets of:

Prone Chinese Plank x 60 seconds

Rest 30 seconds

Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0

Rest as needed

A.

Three sets of:

Power Snatch x 1.1.1.1

(rest 10 seconds between singles)

Rest 1 minute

GHD Sit-Ups x 12-15 reps

Rest 2 minutes

B.  

Complete as many rounds and reps as possible in 10 minutes of:

5 Squat Snatch (135/95 lbs)

10 Toes-to-Bar

30 Double-Unders