A.

Eight sets of:
Deadlift x 3 reps @ 80-83% of 1-RM Deadlift
Rest as needed

B.

Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Sumo Deadlifts (32/24 kg)
15 Box Jumps (24"/20" - jump up, step down)
10 Chest-to-Bar Pull-Ups

A.

Every minute, on the minute, for 12 minutes of:
Interval 1 - Nose to Wall Handstand Hold x 30 seconds
Interval 2 - Wall Climb x 2-4 reps
Interval 3 - Ring Pull-Ups x 30 seconds
Interval 4 - Ring/ Stationary Dips x 6-12 reps

B.

Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps OR L-Seated Dumbbell Press x Max Reps 
Rest 3 minutes between sets.

A.

Every 2 minutes, for 12 minutes:
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 90%

B.

Three rounds for time of:
40/30 Machine Calories
40 Double-Unders
30 Thrusters (20/15 kg)
20 Toes to Bar

Every 13 minutes for 39 minutes:

400 Meter Run

10 Deadlifts (255/205 lbs)

20 Barbell Burpees

30/25 Machine Calories

40 Wall Ball Shots

50 Double Unders

A.

In 20 minutes, build to a 1-RM Split Jerk

B.

For time:
1000 Meter Row
75 Double-Unders
50 Pull-Ups
25 Shoulder to Overhead (135/95 lbs)

A.

Every 2 minutes, for 6 minutes:
2 Snatch Lift-Offs + Power Snatch + Overhead Squat @ 70-80%

Followed by...

Every 2 minutes, for 6 minutes:
1 Snatch Lift-Off + Snatch + Overhead Squat @ 75-85%

B.

Every 4 minutes, for 20 minutes for times:
24/18 Machine Calories
12 Kettlebell Deadlifts (32/24 kg)
12 Kettlebell Walking Lunges (32/24 kg)

A.

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.

Complete as many rounds and reps as possible in 12 minutes of:
12 Front-Racked Kettlebell/Dumbbell Front Squats (24/16 kg KBs)
9 Toes to Bar
6 Burpees

A.

Every 2 minutes, for 6 minutes:
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%

Followed by...

Every 2 minutes, for 6 minutes:
1 Clean Lift-Off + Clean + Jerk @ 75-85%

Followed by...

Every 2 minutes, for 6 minutes:
Clean & Jerk @ 85-90%

B.

Ten rounds for time:
30 Double-Unders
3 Ground to Overhead (135/95 lbs)

OR

Five rounds for time of:
15/10 Machine Calories
12 Alternating Dumbbell Snatches

For time:
800 Meter Run

immediately followed by...

Two rounds of:
50 Burpees
40 Pull-Ups
30 Alternating Pistols
20 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups

immediately followed by...

800 Meter Run

8 Minute AMRAP

20 KB swings (24/16kg)

10/8 Cal Bike

Rest 3 Minutes

8 Minute AMRAP

10 Wallballs (20/14)

10 Box Jumps

15/10 Cal Row

Rest 3 Minutes

8 Minute AMRAP

5 MU or 10 C2B

200 M Run

A.

Every 2 minutes, for 20 minutes:
Snatch x 1.1

B.

Complete as many rounds and reps as possible in 15 minutes of:
5 Hang Squat Snatches (135/95 lbs)
10 Toes to Bar
15 Wall Ball Shots (20/14 lbs)
30 Double-Unders

A.

Every 3 minutes, for 15 minutes:
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85-90%

B.

Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

A.

Every 2 minutes, for 24 minutes:
Clean & Jerk x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 87, 89, 91, 93, 95, 95

B.

For time:
50/35 Calories of Assault Bike
30 Ground to Overhead (115/75 lbs)
30 Pull-Ups

A.

Every 3 minutes, for 18 minutes:
Deadlift x 4 reps @ 80% of 1-RM Deadlift

B.

Every 4 minutes, for 12 minutes for times:
500 Meter Row
16 Alternating Dumbbell Snatches (50/35 lbs)
16 Alternating Reverse Lunges with Dumbbell (50/35 lbs)

Athletes should be have at least 30 seconds of rest between sets; please adjust the rowing distance or number of repetitions accordingly.

A.

Every 2 minutes, for 14 minutes:
Split Jerk x 2 reps

*Sets 1-4 = @ 70%
*Sets 5-7 = @ 75%

B.

Three rounds for time of:
400 Meter Run
9 Strict Handstand Push-Ups OR L-Seated Dumbbell Presses
15 Ring Dips OR Stationary Dips
21 Push-Ups

Partner Workout

Both partners working at the same time

6000/4800M row

400 Air Squats

200 Burpees

60 seconds on/ 30 seconds off

Partition as desired

A.

Every 2 minutes, for 16 minutes:
Split Jerk with 2-second pause in Dip & 2-second pause in Receiving x 2 reps

*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 85%

B.

Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike/Rowing
12 Toes to Bar
6/3 Muscle-Ups OR 6 Strict Pull-Ups

A.

Every 2:30 minutes, for 15 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%
*Set 6 – 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85-87.5%

B.

For time:
50/35 Calories of Assault Bike
50 Bar Facing Burpees
800 Meter Run

Workout of the Month

Ten rounds for time of:
200 Meter Run
4 Pull-Ups
6 Wall Ball Shots (20/14 lbs)
8 Box Jump Overs (24/20″)
6 Wall Ball Shots (20/14lbs)
4 Pull-Ups
Rest 60 seconds

Record total time including 60 seconds of rest

A.

Every 3 minutes, for 12 minutes of:
Speed Deadlifts x 12 reps @ 40% of 1-RM

Stand with the bar as fast as you can. Lower the bar to a dead-stop and repeat for all reps.

B.

Five rounds for time:
400 Meter Run
12 Hang Power Cleans (95/65 lbs)
12 Alternating Reverse Lunges (95/65 lbs)