Every minute, on the minute, for 30 minutes:
Minute 1 - 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 - 20 Wall Ball Shots (20/14 lbs)
Minute 3 - 25/20 Push-Ups
Minute 4 - 15 Box Jump-Overs (24"/20")
Minute 5 - 30-40 Second Plank/Hollow Hold

Every 8 minutes, for 32 minutes for times:
800 Meter Run
20 Pull-Ups
10 Power Cleans (175/125 lbs)

OR

Every 8 minutes, for 32 minutes for times:
800 Meter Run
12 Strict Pull-Ups
36 Kettlebell Swings

A.

Six sets of:
Front Squat x 2.1 reps @ 85+% of 1-RM Front Squat
(perform 2 reps, rack the barbell and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes

B.

Every 4 minutes, for 12 minutes for times:
500/400 Meter Row
15 Thrusters (115/75 lbs)

A.

Every 90 seconds, for 3 minutes
Press from Split Jerk Position x 3-5 reps

B.

Every 90 seconds, for 15 minutes:
Split Jerk

*Sets 1-2 = 2 reps @ 65-70% of 1-RM
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%
*Sets 7-8 = 1 rep @ 94-98%
*Sets 9-10 = 1 rep @ 101+%

C.

Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
12 Toes to Bar
12 Dumbbell Bench Press (50/35 lb DBs)

In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each - 225/155 lbs)
30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

A.

Every 2 minutes, for 10 minutes of:
Back Squat @ 2111 Tempo

Set 1: 5 reps @ 65%
Set 2: 5 reps @ 70%
Set 3: 3 reps @ 70-75%
Set 4: 3 reps @ 75-80%
Set 5: 2 reps @ 80-85%

B.
Ten rounds for time of:
150-Foot Shuttle Run (25 foot increments)
5 Dumbbell Squats (50/35 lbs)
5 Burpees over the Dumbbells

A.

Every 2:30, for 15 minutes:
Hang Power Snatch + Power Snatch + 2 Tempo Overhead Squats @ 31X1

Similar to last week, focus on stability and balanced weight distribution through the foot on the tempo overhead squats.

B.

Three rounds for time of:
10 Snatches (135/95 lbs)
15 Toes to Bar

A.

Every 90 seconds, for 15 minutes:
Power Jerk x 1 rep

Start at approximately 60% of your 1-RM and build to today's heavy

B.

Three rounds for time:
40/30 Calories of Assault Bike or Bike Erg
30 Box Step-Overs with Goblet Hold (24/16 kg)
20 Single-Kettlebell Thrusters (24/16 kg)
(hold the kettlebell with two hands on the horns)
10 Burpee Box Jump-Overs (24"/20")

A.

Every 2:30, for 15 minutes:
Hang Power Clean + Power Clean + 2 Front Squats

B.

Two sets for max reps of:
3 Minutes of Assault Bike for Calories
2 Minutes of Strict Handstand Push-Ups
1 Minute of Chest-to-Bar Pull-Ups
Rest 3 minutes

A.

Take 25-30 minutes to build to today's 1-RM Deadlift

A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B.

Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups
8 Box Jumps (24"/20"; step down)
8 Alternating Dumbbell Snatches (50/35 lbs)

Three rounds for time:
1000 Meter Row
800 Meter Run
40 Alternating Pistols or Cossack Squats
20 Chest-to-Bar Pull-Ups (Pull-Ups or Ring Rows)
10 Strict Handstand Push-Ups (Seated Dumbbell Press)

A.

Every 2 minutes, for 16 minutes:
Hang Clean + Clean + Jerk

B.

“Workout of the Month”

Complete five rounds for time of:
100-Foot Kettlebell Farmer Carry (32/24kg)
15 Thrusters (95/65lbs)
15 Toes to Bar

*Every 3 minutes, including 0:00, perform:
15/10 Calorie Row

You will pick up where you left off every round until all 5 rounds have been completed.

Against an 8-minute running clock...
400 Meter Run
4 Wall Walks
400 Meter Run
8 Burpees Over the Erg
Max Calories of Rowing

Rest 2 minutes, and repeat for a total of four (4) sets. Note calories for each set, then sum them for your overall score.

A.

Five sets of:
Front Squat x 3.2.1 reps
(perform 3 reps, rack the barbell and rest for 10-15 seconds, then perform 2 reps and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes

Your goal should be to aim for 2-3 sets in which the first triple is challenging, and the single at the end is a fight.

B.

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Walking Lunges with Kettlebell Farmer's Carry (24/16 kg KBs)
10 Strict Pull-Ups

A.

Four sets of:
Bench Press x 6-8 reps @ 21X1
Single-Arm Dumbbell Row x 6-8 reps each @ 21X1
Rest as needed

B.

Every 6 minutes, for 24 minutes for times of:
24/18 Calories of Rowing
12 Single-Arm Dumbbell Push Presses (50/35 lb DBs; hold non-working arm DB in front rack; 6 each arm)
12 Toes to Bar

A.

Every 2 minutes, for 16 minutes:
Hang Snatch + Snatch + Overhead Squat

B.

Every 4 minutes, for 16 minutes for times:
15/10 Machine Calories
12 Bar-Facing Burpees
9 Power Snatches (115/75 lbs)

“The 3 Kastl’s”
In teams of three, complete as many rounds and reps as possible in 25 minutes of:
5100 Meter Row
Immediately followed by…

12 Power Cleans (185/125 lbs)
23 Burpee Pull-Ups
70 Wall Ball Shots (20/14 lbs)

*one teammate can always be rowing until the 5100 meters are complete

A.

Every 2 minutes, for 16 minutes of:
1 Front Squat @ 32X1 + 2 Front Squats @ 20X1

Start at 70-75% and build quickly to a load that will be challenging for at least 3-4 sets.

B.

For time:
30 Dumbbell Thrusters (55/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer's Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer's Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer's Carry

A.

Every 90 seconds, for 12 minutes:
Power Jerk + Split Jerk

*Sets 1-2 = 55-60% of 1-RM of Power Jerk
*Sets 3-4 = 65-70%
*Sets 5-6 = 70-75%
*Sets 7-8 = 80-85%

B.

Five rounds for time:
400 Meter Run
8 Strict Pull-Ups
16 Push-Ups

A.

Take 20-24 minutes to build to today's 1-RM Snatch

B.

Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses

Rest 2 minutes, and when the running clock reaches 10:00...

Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil's Presses