In teams of two, with only one partner working at a time, complete the following for time:

1000 Meter Row (one partner rowing at a time)
immediately followed by…

Four rounds of…
20 Burpees
40 Dumbbell Deadlifts (50/35 lbs)
30 Goblet Squats (50/35 lbs)
40 Box Step Overs
immediately followed by…

800 Meter Relay Run (alternating 400 or 200 meters)

Against a 3-minute clock...
Row 500 Meters
Max Reps of Chest-to-Bar Pull-Ups

Rest 60 seconds, and then...

Against a 3-minute clock...
Run 400 Meters
Max Reps of Ground to Overhead (185/135 lbs)

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet - total workout time will be 32 minutes.

A.
Every 2 minutes, for 20 minutes:
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps

*Sets 1-2 = @ 65% of your 1-RM Split Jerk
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

B.
For time:
800 Meter Run
60 Alternating Dumbbell Snatches (50/35 lbs)
800 Meter Run

A.
Every 2 minutes, for 14 minutes:
Back Squat

*Sets 1-4 = 1 rep @ 90% of 1-RM Back Squat
*Sets 5-7 = 3 reps @ 85%

B.
Every 4 minutes, for 16 minutes for max calories of:
90 Seconds of Assault Bike
60 Double-Unders or 30 Air Squats

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 - Supine Ring Rows x 10-12 reps @ 2111 OR 4-8 Muscle-Ups
Station 2 - Nose-to-Wall Handstand Hold x 60 seconds
Station 3 - L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you're unable to maintain this position unbroken)

B.
Two rounds for time of:
25/20 Calories of Rowing
800 Meter Run
25 Pull-Ups

A.
Every 90 seconds, for 9 minutes:
Hang Snatch x 1 rep
Set 1: 72%
Set 2: 77%
Set 3: 80%
Set 4: 83%
Sets 5 and 6: 86%

Followed by…

Every 90 seconds, for 9 minutes:
Snatch x 1.1
Sets 1-2: 87%
Sets 3-4: 90%
Sets 5-6: 93%

B.
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

OR

For time:
36 Kettlebell Swings
36 Push-Ups
24 Kettlebell Swings
24 Push-Ups
12 Kettlebell Swings
12 Push-Ups

Every 8 minutes, for 32 minutes for times of:
400 Meter Run
6 Dumbbell Devil's Presses
12 Dumbbell Alternating Reverse Lunges
400 Meter Run

A.
For time:
1000 Meter Row
immediately followed by...

Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups

immediately followed by...

800 Meter Run

B.

Three sets of:
Single Arm Dumbbell Skull Crushers x 10-12 reps each arm
Rest as needed
Barbell Bicep Curl x 8-10 reps @ 2011
Rest as needed
Banded Pull Aparts x 20-25 reps
Rest as needed

A.

Every 10 minutes, for 40 minutes for times:
40/30 Calories of Rowing
800 Meter Run
50 Double-Unders

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

B.

Three sets of:
60 Second Weighted Plank Hold
15 Weighted Side Bends (each side)

A.
Every 2 minutes, for 20 minutes of:
Snatch
*Sets 1-2 - 2 reps @ 65-70%
*Sets 3-4 - 1 rep @ 75-80%
*Sets 5-6 - 1 rep @ 84-88%
*Sets 7-8 - 1 rep @ 92-96%
*Sets 9-10 - 1 rep @ 96+%

If you're feeling good, aim for a new Snatch PR!

B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
5 Burpee Box Jump-Overs (24"/20")

A.
Every 2 minutes, for 10 minutes:
Bench Press x 4-6 reps @ 20X1

Followed by...

Every 3 minutes, for 6 minutes:
Bench Press x Max Reps @ 90% of today's heaviest set

B.
Every minute, on the minute, for 20 minutes:
Minute 1 - 20/15 Calories of Assault Bike
Minute 2 - 12-15 Toes to Bar
Minute 3 - 10-12 Stationary or Ring Dips @ 1111
Minute 4 - 15-20 Push-Ups
Minute 5 - Rest

A.
Every 2 minutes, for 20 minutes of:
Clean & Jerk
*Sets 1-2 - 2 reps @ 65-70%
*Sets 3-4 - 1 rep @ 75-80%
*Sets 5-6 - 1 rep @ 84-88%
*Sets 7-8 - 1 rep @ 92-96%
*Sets 9-10 - 1 rep @ 96+%

If you're feeling good, aim for a new Clean & Jerk PR!

B.
Every 5 minutes, for 15 minutes for times:
400 Meter Run
10 Strict Handstand Push-Ups or L-Seated DB Presses
10 Ground to Overhead (135/95 lbs)

Every 8 minutes, for 40 minutes for times:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
400 Meter Run
30 Push-Ups

If any of your first sets take more than 7 minutes, reduce your reps or the distance of your run such that you are forced to work hard, but still earn 60 seconds of rest.

A.

Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Tall Box Jumps x 6 reps
(land as high and soft as possible, then step down, reset and repeat - the goal is to jump as high as possible on every repetition)
Rest 3 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
10 Power Cleans (95/65 lbs)
20 Front-Racked Alternating Reverse Lunges (95/65 lbs)

A.

Every 90 seconds, for 18 minutes of:
Clean & Jerk x 1 rep

Start at 60% and build each set to today's "heavy."

B.

Complete as many rounds and reps as possible in 8 minutes of:
30 Air Squats
20 Kettlebell Snatches (24/16 kg - switch arms every 10 reps)
10 Pull-Ups

A.

Every 3 minutes, for 15 minutes:
Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following...

Every 3 minutes, for 6 minutes:
Bench Press x Max Reps @ -10 to 15 lbs off today's last set

B.

Three rounds for time of:
40/30 Calories of Rowing
20 Toes to Bar or 30 V-Ups

A.

Every 90 seconds, for 18 minutes of:
Snatch x 1 rep

Start at 60% and build each set to today's "heavy."

B.

Four sets for times of:
200 Meter Run
9 Strict Handstand Push-Ups or Dumbbell Strict Press
6 Hang Power Snatches (95-135/65-95 lbs)
Rest 45 seconds between sets

A.

Every 2:30, for 15 minutes:
Back Squat
*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-6 = 4 reps @ 80-83%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

B.

Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil's Presses (50/35 lbs)

OR

Three rounds for time of:
20/15 Calories of Assault Bike
25 Kettlebell Swings

Saturday Partner Workout

Partners Alternate Rounds

40 Rounds for Time

4 Burpees

6 V Ups

24 Double Unders

RX+ Time Cap- 30 Minutes

RX Time Cap- 35 Minutes

A.

Every 90 seconds, for 15 minutes of:
Hang Snatch + Overhead Squat

Build over the course of the 10 sets to today's heavy.

B.

Five rounds for time of:
6 Overhead Squats (135/95 lbs)
12 Toes to Bar
30 Double-Unders