A.

Every 2 minutes, for 20 minutes:
Clean + Front Squat + Jerk

Build to approximately 90% of your 1-RM Clean & Jerk.

B.

For time:
24/18 Machine Calories
12 Devil's Presses (50/35 lbs)
20/14 Machine Calories
10 Devil's Presses (50/35 lbs)
16/10 Machine Calories
8 Devil's Presses (50/35 lbs)
12/6 Machine Calories
6 Devil's Presses (50/35 lbs)

A.

Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 - Ring Muscle-Up Progressions OR Ring Support Holds (both top and bottom)
Movement 2 - L-Sit Hold Progressions
Movement 3 - Handstand Hold Progressions

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 Seated Press
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring/Stationary Dips
Rest 30 seconds

C.

Every minute, on the minute, for 6 minutes:
Minute 1 - 8-10 Supine Ring Rows @ 2111
Minute 2 - 45 Second Prone Plank Hold

A.

In 20 minutes build to a Heavy Clean and Jerk or Bella complex

Bella Complex = One Clean, One Shoulder to Overhead, One Front Squat, One Shoulder to Overhead

B.

21-15-9

Machine Cals

Toes to Bar

At the 7 Minute Mark

21-15-9

Machine Cals

Burpees

7 Minute Timecap

A.

Every 3 minutes, for 15 minutes of:
Deadlift x 2 reps

*Sets 1-2: 80-85%
*Sets 3-4: 85%
*Set 5: 85-90%

B.

Every 8 minutes, for 16 minutes for times:
60/40 Machine Calories
30 Walking Lunges with KB Farmer's Carry
15 Burpee Box Jump-Overs

Four rounds for time of:
Row 500 Meters
Run 400 Meters
20/15 Calories of Assault Bike
10 Dumbbell Box Step-Overs (50/35 lb DBs to 20")

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%
*Set 8 – 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
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

A.

Three sets of:
Tempo Bench Press x 5 reps @ 21X1
Rest 45 seconds
Stationary Dips x 10-12 reps @ 2111
Rest 45 seconds
Band-Resisted Face Pulls x 8-10 reps @ 2111
Rest 45 seconds
L-Sit x 45-60 seconds (accumulated)
Rest 45 seconds

B.

Five rounds for time of:
40 Double-Unders
10 Dumbbell Hang Cleans (50/35 lb DBs)
10 Dumbbell Push Presses (50/35 lb DBs)

A.

Every 3 minutes, for 30 minutes for max load successfully lifted:
400/350 Meter Row
3 Snatches

B.

Four rounds for quality of::
60 second Plank
100 foot Suitcase Carry (each side)

A.

In 20 minutes build to a heavy Back Squat

B.

AMRAP 5 Minutes

3 Snatches (135/95 lbs)

3 Bar Facing Burpees

Rest 3 Minutes

AMRAP 5 Minutes

3 Clean & Jerks (135/95 lbs)

3 Bar Facing Burpees

A.

Every 2 minutes, for 20 minutes:
Clean & Jerk x 2 reps

Build to 85% of 1-RM over the course of the first 5-6 sets, and complete the final sets at 85%.

B.

Complete as many rounds and reps as possible in 12 minutes of:
20/15 Machine Calories
10 Pull-Ups
5 Ground to Overhead (135/95 lbs)

A.

Take 20 minutes to build to today's 3-RM Tempo Front Squat @ 42X1

As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up - no bounce out of the bottom.

B.

For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

A.

For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

B.

Every minute, on the minute, for 15 minutes:
Minute 1 - Supine Ring Rows x 8-10 reps @ 2111
Minute 2 - Side Plank (Left) x 40 seconds
Minute 3 - Side Plank (Right) x 40 seconds
Minute 4 - Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 - Hollow Rocks or Hold x 30-40 seconds

A.

Every 2 minutes, for 20 minutes:
Snatch x 2 reps

Build to 85% of 1-RM over the course of the first 5-6 sets, and complete the final sets at 85%.

B.

Against a 2-minute running clock...
300/250 Meter Row
Max Reps of Strict Handstand Push-Ups

Rest 60 seconds, and then...

Against a 2-minute running clock...
20/15 Calories of Assault Bike
Max Reps of Burpee Box Jump-Overs

Rest 60 seconds, and repeat for a total of three (3) sets - 18 minutes total.

Every 5 minutes, for 30 minutes for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10')

Saturday Partner Workout

400M Run (Together)

100 Calories Bike

100 KB Swings

100 Ab Mat Sit Ups

100 Wall Balls

100 Calorie Row

400 M Run (Together)

A.

Every 2 minutes, for 12 minutes:
Front Squat
*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 – Max Reps @ 80%

B.

Every 5 minutes, for 20 minutes for times:
300/250 Meter Row
20 Front Squats (95/65 lbs)
15 Toes to Bar

A.

Every 2 minutes, for 20 minutes:
Clean & Jerk x 1 rep

Build to today's heavy.

Followed by...

Every 90 seconds, for 6 minutes:
Clean & Jerk x 1 rep @ 90% of today's

B.

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

A.

Every 2 minutes, for 18 minutes of:
Station 1 - 4-8 Ring Muscle-Ups
Station 2 - 50-75 Foot Handstand Walk
Station 3 - L-Sit x 60 seconds

B.

Two rounds for time of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
800 Meter Run
20 Pull-Ups

A.

Every 90 seconds, for 15 minutes:
Snatch x 1 rep

Build to today's heavy.

B.

Every 2 minutes including 3, 2, 1 GO! until 150/120 calories are completed:
6-8 Burpee Box Jump-Overs (24″/20″)
Max Machine Calories

Time Cap: 20 Minutes

A.

Eight sets of:
Deadlift x 3 reps @ 85% of 1-RM Deadlift
Rest as needed

B.

Every minute, on the minute, for 30 minutes:
Station 1 - 100 Meter Farmer's Carry
Station 2 - 24 Jumping Lunges
Station 3 - 20 Single-Arm Kettlebell Push Presses (10 each side)
Station 4 - 20 Goblet Squats
Station 5 - 40 Double-Unders

You should be able to complete each station in 45-50 seconds. Please adjust the repetitions or distances to ensure that you're falling under or within that range.