A.

Every 5 minutes, for 15 minutes:

5 Squat Cleans (135/95 lbs)

4 Squat Cleans (155/ 105 lbs)

3 Squat Cleans (185/125 lbs)

2 Squat Cleans (205/140 lbs)

1 Squat Clean (225/155 lbs)

B.

Three rounds for time of:

30 Wall Ball Shots (30/20 lbs) OR 45 Wall Ball Shots (20/14 lbs)

90 Double-Unders

A.

Take 12 minutes to build to...

Deadlift x 2 reps @ 90% of 1-RM

Immediately followed by...

Every 2 minutes, for 6 minutes:

Speed Deadlift x 4 reps @ 70%

B.

Three rounds for time of:

12 Toes to Bar 

9 Bar Facing Burpees

6 Power Snatches (115/75 lbs)

Rest 5 minutes, and then. . .

For time:

36 Toes to Bar

27 Bar Facing Burpees

18 Power Snatches

A.

Every 2 minutes, for 14 minutes :

Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk

*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk

*Set 5 = 1 rep at 95% of 1-RM Split Jerk

*Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk

B.

Complete as many rounds and reps as possible in 12 minutes of:

6 Pull-Ups (strict if possible)

12 Alternating Dumbbell Snatches (50/35 lbs)

12 Single-Arm Dumbbell Push Presses (50/35 - Left Arm)

12 Single-Arm Dumbbell Push Presses (50/35 - Right Arm)

A.

Every 90 seconds, for 15 minutes of:

Snatch + Hang Snatch

B.

For time:

50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)

25 Front Squats (175/115 lbs)

25 Burpee Box Jump-Overs (24"/20")

*Barbell should start from the ground.

For time:
3 Rounds of:

7 Thrusters (75 / 55 lbs)

7 Pull-Ups

7 Burpees

Immediately followed by. . .

50/35 Calories of Rowing

Immediately followed by. . .

3 Rounds of:

7 Thrusters (75 / 55 lbs)

7 Pull-Ups

7 Burpees

Immediately followed by. . .

50/35 Calories of Rowing

Immediately followed by. . .

3 Rounds of:

7 Thrusters (75 / 55 lbs)

7 Pull-Ups

7 Burpees

A.

Every 90 seconds, for 15 minutes of:

Clean x 1 + Clean & Jerk x 1

(rest 5-7 seconds between singles)

B.

Four rounds for time of:

21 Wall Ball Shots (20/14 lbs)

15 Bar Facing Burpees

9 Shoulder to Overhead (135/95 lbs)

Complete rounds of 60, 40 and 20 reps for time of:

Calories of Rowing

Jumping Lunges

Single-Arm Alternating Dumbbell Snatches (50/35 lbs)

Double-Unders

Single-Arm Dumbbell Front Squat (50/35 lbs - alternate every 10 reps)

Time Cap = 30 minutes

A.

Every minute, on the minute... 

Bench Press x 1 rep

Men start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds); then increase by 5 lbs per minute until you cannot safely complete the single rep. Ladies start at 65 lbs and add 5 lbs per minute until you cannot safely complete the single rep.

B.

“McGhee”

Complete as many rounds and reps as possible in 30 minutes of:

5 Deadlifts (275/205 lbs)

13 Push-Ups

9 Box Jumps

A.

In 16-18 minutes, build to today's 1-RM Tempo Front Squat @ 32X1

Followed by...

One set of:

Front Squat x Max Reps @ today's 1-RM Tempo Front Squat

(perform these without any tempo prescription)

B.

For max reps:

4 Minutes of Dumbbell Box Step-Overs (55/35 lb DBs over 20" box)

Rest 60 seconds, and then…

For max calories:

4 Minutes of Rowing

A.

Every 90 seconds, for 15 minutes of:

Snatch x 1.1

(rest 5-7 seconds between singles)

B.

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

9 Pull-Ups

6 Strict Handstand Push-Ups

3 Snatches (135/95 lbs)

A.

In 15 minutes build to a heavy-ish Clean 

B.
Rounds of 21, 15, and 9 reps of:

Wall Ball Shots

Toes to Bar

Calories of Rowing

Rest 3 minutes, and then…

Rounds of 9, 15, and 21 reps of:

Wall Ball Shots

Toes to Bar

Calories of Rowing

A.

Take 12 minutes to build to...

Deadlift x 3 reps @ 85% of 1-RM

Immediately followed by...

Every 2 minutes, for 10 minutes:

Speed Deadlift x 3 reps @ 75%

B.

Five rounds for time of:

24 Kettlebell Swings (32/24 kg)

12 Burpees

12 Box Jumps (24"/20")

A.

Every 3 minutes, for 15 minutes:

Strict Overhead Press x 8 reps

*Sets 1-2: 90-95% of 8-RM from last week

*Sets 3-4: 85-90% of 8-RM 

*Set 5: Max Reps @ 85% of 8-RM

*Note: If you do not know your 8-RM Strict Overhead Press, find that today instead of doing these sets.

B.

Every 5 minutes, for 15 minutes:

Power Snatch

7 reps @ (115/75 lbs)

5 reps @ (135/95 lbs)

3 reps @ (155/105 lbs)

1 rep @ (175/125 lbs)

A.

Every 2 minutes, for 10 minutes:

Tempo Front Squat @ 32X1

*Set 1 – 3 reps @ 70% of 1-RM Front Squat

*Set 2 – 2 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 87.5%

B.

Three rounds for time of:

Run 400 Meters

8 Front Squats 

Barbell comes from the ground. Recommended weights are 205/145 lbs, but you should be between 75-80% of your 1-RM Front Squat. You should be able to get 8 unbroken reps in the first round, it should be possible but difficult to do that on the second and third rounds.

A.

Every 2 minutes, for 12 minutes:

Split Jerk with a 2 second pause in the dip & 2 second pause in receiving

*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk

*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

B.

Two sets for max reps of:

90 seconds of Assault Bike for Calories

Rest 30 seconds

90 seconds of Strict Handstand Push-Ups OR Push-Ups

Rest 30 seconds

90 seconds of Double-Unders

Rest 30 seconds

90 seconds of Strict Pull-Ups

Rest 30 seconds

A.

Take 10-12 minutes to find today’s heavy

Power Clean + Hang Clean

B.

Every 7 minutes, for 28 minutes for times:

25/20 Calorie Row

50-Foot Front Rack Dumbbell Lunges (50/35 lbs)

25 Toes to Bar

Buy In

60/45 Calorie Row

Three rounds of

30 Wall Ball Shots

15 Toes to Bar

5 Devils Press (50/35 lbs)

Cashout

60/45 Calorie Row

A.

Take 15 minutes to establish an 8-RM...
Strict Overhead Press

Rest until the running clock reaches 18:00, and then...

Every 3 minutes, for 6 minutes of:
Strict Overhead Press x 8 reps @ 90% of today's 8-RM

B.

Four rounds for time of:
400 Meter Run
15 Push Presses (115/75 lbs)

A.

Take 12 minutes to build to...
Deadlift x 2 reps @ 90% of 1-RM

Immediately followed by...

Every 2 minutes, for 10 minutes:
Speed Deadlift x 2 reps @ 80%

B.

"DT"

Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

Every 8 minutes, for 32 minutes for times:
20/15 Calories of Assault Bike
20 Alternating Pistols
400 Meter Run
7/5 Muscle-Ups OR 15 Strict Pull-Ups