Against a 4-Minute clock, complete as many rounds and reps as possible of:

18/15 Calorie Row

12 Deadlifts (155/105 lbs)

9 Hang Power Cleans

6 Front Squats

3 Push Jerks

Rest 2 minutes, and repeat for a total of FOUR sets

Core Finisher:

3 sets x 60 seconds each

Banded Dying Bugs

Suitcase Carry (3 per side)

Wall Facing Handstand Hold

A.

Every 2 minutes, for 14 minutes:

Power Clean + Front Squat + Hang Power Clean

B.

Three rounds for time of:

800 Meter Run

30 Dumbbell Squat Cleans (50/35 lb DBs)

30 Burpees

A.

Strict "Diane"

Complete rounds of 21, 15 and 9 reps for time of:

225/155 lb Deadlifts

Strict Handstand Push-Ups

B.

Every 2 minutes, for 18 minutes of:

Station 1 - Barbell Hip Thrust x 6-8 reps @ 21X1

Station 2 - Band Pull-Aparts x 30 reps @ 1010

Station 3 - L-Sit x 60 seconds (accumulated time)

A.

Every 2 minutes, for 14 minutes:

Snatch Lift-Off + Power Snatch + Snatch

B.

Three rounds for time of:

30/20 Calories of Assault Bike

50 Double-Unders

20 Toes to Bar

A.

Every 3 minutes, for 15 minutes:

Tempo Back Squat x 3 reps @ 31X1

Start at 60-65% of your 1-RM Back Squat and try to build each set until you find today's heavy triple at this prescribed tempo.

B.

Three rounds for time of:

400 Meter Run

30 Alternating Pistols or Goblet Squats (24/16 kg)

20 Pull-Ups

A.

"1-RM Split Jerk"

Take 20 minutes to find today's 1-RM Split Jerk

B.

Every 4 minutes, for 16 minutes for times:

500/450 Meter Row

25 Wall Ball Shots (20/14 lbs)

10 minute AMRAP

1,1,1,2,2,2,3,3,3,4,4,4,......

Toes to Bar

Clean & Jerk (155/105 lbs)

Bar Facing Burpees

Rest 5 minutes

For Time:

21-15-9

Burpees to a Target (6” above reach)

Deadlift (225/155 lbs)

*400/300 meter run after each round

A.

Every 2 minutes, for 16 minutes of:

Power Clean + Hang Clean + Clean

*Sets 1-2 – 55-60%

*Sets 3-4 – 60-65%

*Sets 5-6 – 70-75%

*Sets 7-8 – 75%+

B.

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

30 Double-Unders

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

A.

Every 2:30, for 15 minutes:

Split Jerk x 1 rep

*Set 1 – 1 rep @ 75%

*Set 2 – 1 rep @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 95%

B.

Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Handstand Push-Ups

10 Burpees

20 Kettlebell Swings (24/16 kg)

A.

Take 20 minutes to build to a 1-RM Front Squat

Suggested sets:

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

B.

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Thrusters (100/65 lbs)

3 Chest-to-Bar Pull-Ups

6 Thrusters

6 Chest-to-Bar Pull-Ups

9 Thrusters

9 Chest-to-Bar Pull-Ups

12 Thrusters

12 Chest-to-Bar Pull-Ups

15 Thrusters

15 Chest-to-Bar Pull-Ups

If you complete the round of 15, go on to 18. If you complete 21, go on to 24 etc.

A.

Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

immediately followed by...

Banded Overhead Triceps Extension x 30 reps

Rest 60-90 seconds

Single Arm DB/KB Row x 6-8 reps each arm @ 21X0

Rest 60-90 seconds

B.

Every 6 minutes, for 18 minutes for times:

500 Meter Row

20/15 Calories of Assault Bike

15 Dumbbell Box Step-Overs (50/35 lb DBs; 24"/20")

Please adjust distances/reps to have at least 60 seconds of rest between sets.

A.

Every 2 minutes, for 8 minutes:

Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 8 minutes:

2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.

Three rounds for time of:

800 Meter Run

10 Overhead Squats (155/105 lbs)

15 Burpees Over the Barbell

20 Toes to Bar

A.

Rowing Technique Practice

B.

2 Rounds of:

Against a 3-Minute clock, complete for max reps:

400/350 Meter Row

Max Pull-Ups

Rest 60 seconds

Against a 3-Minute clock, complete for max reps:

400/350 Meter Row

Max Clean & Jerks (105/85 lbs)

Rest 60 seconds

Against a 3-Minute clock, complete for max reps:

400/350 Meter Row

Max Snatches (105/85 lbs)

Rest 60 seconds

A.

Every 2:30, for 10 minutes:

Front Squat

*Set 1 – 2 reps @ 85%

*Set 2 – 1 rep @ 90%

*Set 3 – 1 rep @ 95%

*Set 4 – Max reps @ 85%

B.

Every 5 minutes, for 15 minutes for times:

30/20 Calories of Assault Bike

20 Dumbbell Thrusters

10 Burpees

A.

Every 2 minutes, for 16 minutes:

Deadlift

*Set 1 - 8 reps @ 55%

*Set 2 - 6 reps @ 65%

*Set 3 - 4 reps @ 75%

*Set 4 - 2 reps @ 85%

*Set 5 - 1 rep @ 90%

*Set 6 - 1 rep @ 95%

*Set 7 - 1 rep @ 101%

*Set 8 - 1 rep @ 101-105%

Rest as needed

B.

Complete as many rounds and reps as possible in 8 minutes of:

6 Deadlifts (225/155 lbs)

12 Box Jump-Overs (24"/20")

A.

For time:

1000 Meter Row

800 Meter Run

150 Double-Unders

100 Walking Lunges

150 Double-Unders

800 Meter Run

1000 Meter Row

B.

For time:

40 V-Ups or Hanging Knee Raises

30 Dumbbell Push Presses

20 Strict Pull-Ups

30 Dumbbell Push Presses

40 V-Ups or Hanging Knee Raises

A.

Every 2 minutes, for 12 minutes:

Split Jerk

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

*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk

*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk

B.

For time:

30 Toes to Bar

30 Shoulder to Overhead (115/75 lbs)

30 Chest-to-Bar Pull-Ups

30 Shoulder to Overhead (115/75 lbs)

30 Toes to Bar

A.

Every 2 minutes, for 10 minutes of:

Strict Overhead Press x 4 reps

*Sets 1-3: 75% of 1-RM

*Sets 4-5: 80-85% of 1-RM

B.

“Workout of the Month”

For time:

75 Wall Ball Shots

5 Burpees every minute including at the 0:00

Directly into:

75 Burpees

5 Wall Ball Shots every minute including at the 0:00

Complete as many rounds and reps as possible in 20 minutes of:

20 Burpee Pull-Ups

(OR 2 Burpees/1 Pull-Up)

21 Alternating Dumbbell Snatches

20 Dumbbell Front Squats

21 Machine Calories