In teams of two, alternating full rounds, complete as many rounds and reps as possible in 30 minutes of: 5 Strict Pull-Ups / Pull-Ups / Chest-to-Bar Pull-Ups 10 Push-Ups 20 Air Squats
*Every 6 rounds (3 each teammate), teams must run 400 meters.
OPTIONAL Accessory Work (You go, I go)
Three sets of: Ab-Wheel Rollouts x 10 Banded Tricep Push Downs x 30 reps Dumbbell Lateral Raises x 12 reps
Every 2 minutes, for 30 minutes: Station 1 - 30/20 Calories of Rowing or 400 Meter Run Station 2 - 30 Front-Racked Kettlebell Walking Lunges Station 3 - 30 Alternating Dumbbell Snatches (50/35 lbs) Station 4 - 20 Burpee Box Jump-Overs (24"/20") Station 5 - 40 Seconds of Side Plank (each side)
B.
OPTIONAL
One set of:
400 Meter Suitcase Carry (switch hands every 100 meters)
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Every 4 minutes, for 32 minutes for max load: 400 Meter Run 3 Power Cleans 3 Ring Muscle-Ups
Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made - e.g., 6270 lbs; 22/24.
OR
Every 4 minutes, for 32 minutes: 400 Meter Run 16 Kettlebell Swings 8 Stationary Dips
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 14 Thrusters (75/55 lbs) or Dumbbell Thrusters 21 Double-Unders
Rest until the running clock reaches 20:00, and then…
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 9 Barbell Burpees 9 Hang Squat Cleans (105/75 lbs) or Dumbbell Squat Cleans 9 Chest-to-Bar Pull-Ups or Pull-Ups
Every 2 minutes, for 12 minutes: Back Squat x 3 reps
B.
Every minute, on the minute, for 15 minutes: Minute 1: 10 High Box Jumps (Jump Up, Step Down) Minute 2: 4 Kettlebell Deadlifts + 4 Kettlebell Hang Clean to Overhead + 8 Alternating Front-Racked Kettlebell Reverse Lunges Minute 3: 40 seconds of machine of choice
Every 90 seconds, for 18 minutes: Station 1 - Landmine Press x 8-10 reps @ 2111 (Left Arm) Station 2 - Landmine Press x 8-10 reps @ 2111 (Right Arm) Station 3 - Farmer's Carry x 100 Meters Station 4 - L-Sit x 45-60 seconds (accumulate time with 10s on, 5-10s off)
B.
Complete as many reps as possible in 12 minutes of: 3 Strict Handstand Push-Ups 3 Strict Pull-Ups 6 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Strict Handstand Push-Ups 9 Strict Pull-Ups and so on, continuing to add 3 reps each round.
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 20/15 Calories of Choice 15 Ring Dips or Push-Ups 30 Russian Kettlebell Swings 60 Double Unders 15 Ring Dips or Push-Ups 30 Russian Kettlebell Swings 20/15 Calories of Choice
Three sets of: Barbell Hip Thrusts x 8-10 reps @ 21X1 Strict Handstand Push-Ups x 6-12 or Push-Ups x 10-20 reps @ 21X1 Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010 Side Plank x 45 seconds each Rest as needed
B.
Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Box Jumps or Step-Ups (24″/20″) 10 Push Press (115/75 lbs) or Kettlebell Swings (24/16 kg) Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
In teams of two, complete three rounds for time of: 800 Meter Run (partners must run together) 50 Power Snatches (95/65 lbs) 40 Overhead Squats (95/65 lbs) 30 Bar-Facing Burpees
