A.
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed

Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run or 25/18 Calories of Assault Bike
15 Dumbbell Thrusters (50/35 lb DBs)
15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)
400 Meter Run or 25/18 Calories of Assault Bike
15 Devil’s Presses (50/35 lb DBs)

Core Finisher:

3 rounds

30 second hollow hold

Rest 20 seconds

30 second flutter kicks

Rest 20 seconds

A.

Every 3 minutes, for 12 minutes:
Bench Press x 6-8 reps @ 20X1

B.

Three sets for max reps:
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Pull-Ups
Rest 30 seconds
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Wall Ball Shots (20/14 lbs)
Rest 30 seconds
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Alternating Dumbbell Snatches
Rest 30 seconds

A.

Every 2 minutes, for 6 minutes:
Power Clean x 2 reps @ 75% of 1-RM Snatch

Immediately followed by...

Every 2 minutes, for 6 minutes:
2 Clean Lift-Offs + 1 Clean @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

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 Assault Bike or Assault Run or Ski Erg

For time:
60 Calories of Rowing
50 Kettlebell Swings (24/16 kg)
40 Shoulder to Overhead (75/55 lbs)
30 Toes-to-Bar
20 Strict Handstand Push-Ups
10 Muscle-Ups or Strict Pull-Ups
20 Strict Handstand Push-Ups
30 Toes-to-Bar
40 Shoulder to Overhead (75/55 lbs)
50 Kettlebell Swings (24/16 kg)
60 Calories of Rowing

A.

Every 2 minutes, for 6 minutes:
Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch

Immediately followed by...

Every 2 minutes, for 6 minutes:
Power Snatch x 2 reps @ 75% of 1-RM Snatch

Immediately followed by...

Every 2 minutes, for 6 minutes:
2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.

Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees

A.

Every 3 minutes, for 18 minutes:
Back Squat
*Set 1 - 5 reps @ 70-75%
*Set 2 - 3 reps @ 75-80%
*Set 3 - 1 rep @ 80-85%
*Set 4 - 5 reps @ 75-80%
*Set 5 - 3 reps @ 80-85%
*Set 6 - 1 rep @ 85-90%

B.

“Workout of the Month”

Against a 3-Minute Clock, until 80 Thrusters are completed
20/15 Calorie Row
60 Double-Unders
Max Thrusters (95/65 lbs)

6 min AMRAP

20 DB Reverse Lunges (50/35)

10 Alternating Devils Press (50/35)

10 Toes To Bar (20 sit-ups)

Rest 2 min

6 min AMRAP

10 DB Burpee Deadlifts (50/35)

8 Renegade Rows

4 DB Thrusters

Rest 2 min

10 min Alternating EMOM

ODD min: 15/12 cal Row

EVEN min: 15 Burpees

CORE Finisher:

Side Plank DB Rotations

A.

Every 3 minutes, for 18 minutes:
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%

Be as explosive as possible on the ascent out of the bottom of the squat.

B.

Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
12 Wall Ball Shots (20/14 lbs)
12 Pull-Ups

A.

Every 2 minutes, for 10 minutes:
Power Clean x 2 reps @ 70-75% of 1-RM Snatch

Immediately followed by...

Every 2 minutes, for 10 minutes:
2 Clean Lift-Offs + 1 Clean @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.

For time:
1000 Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20" box; 50/35 lb DBs)

Every 7 minutes, for 35 minutes for times:
20/15 Calories of Assault Bike
400 Meter Run
20 Push Presses (115/75 lbs)

A.

Every 2 minutes, for 6 minutes:
Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch

Immediately followed by...

Every 2 minutes, for 8 minutes:
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Immediately followed by...

Every 2 minutes, for 10 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.

For time:
25 Bar-Facing Burpees
50 Ground to Overhead (75/55 lbs)

A.

Every 2 minute, for 10 minutes:
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes:
Push Press x Max Reps @ 80-85% of today's 1-RM

B.

Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

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