Every 4 minutes, for 32 minutes for max load:
500/400 Meter Row or 400 Meter Run
3 Snatches
3 Ring Muscle-Ups

Athletes may only take 3 attempts at the snatches per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made - e.g., 4070 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

OR

Every 4 minutes, for 32 minutes for times:
500/400 Meter Row or 400 Meter Run
16 Alternating Dumbbell Snatches
8 Stationary Dips

A.

For time:
Row 1000 Meters

Rest 3-5 minutes, and then...

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

B.

Two sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by...
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps @ 2111
Rest 60 seconds

For the Split Squats...you'll perform the first 8 reps holding kettlebells or dumbbells in a farmer's carry position, then after the 8th repetition you'll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.

Every 2 minutes, for 40 minutes for max calories:
Station 1 - 90 seconds of Assault Bike (for calories)
Station 2 - 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)
Station 3 - 90 seconds of Rowing (for calories)
Station 4 - 60 Double-Unders or 90 Single-Unders

Saturday Partner Workout

1000M Row

100 Pull Ups

1000M Row

100 Burpees

1000M Row

100 Box Jumps

1000M Row

Time Cap = 40 minutes

A.

Every 2 minutes, for 10 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 @ 90%

B.

For time:
1000 Meter Row
30 Toes to Bar
20 Front Squats (155/105 lbs)
30 Toes to Bar
1000 Meter Row

A.

Every 2 minutes, for 10 minutes:
(Hang Snatch + Snatch) x 2 reps

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch

Immediately followed by...

Every minute, on the minute, for 4 minutes:
Snatch x 2 reps @ 85% of 1-RM Snatch

B.

Complete as many rounds and reps as possible in 12 minutes of:
12 Power Snatches (95/65 lbs)
12 Push Presses (95/65 lbs)
12 Box Jumps (24"/20" - jump up, step down)

For time:
800 Meter Run
40/30 Calories of Assault Bike
800 Meter Run
40 Burpee Broad Jumps (3' minimum)
800 Meter Run
800 Meter Row
800 Meter Run
40/30 Calories of Assault Bike

A.

Every 2 minutes, for 12 minutes:
Deadlift x 3 reps @ 85% of 1-RM

B.

Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Pull-Ups

A.

Take 20 minutes to build to today's 2-RM Bench Press

B.

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

OR

Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 L-Seated Dumbbell Presses
10 Stationary Dips
10 Push-Ups

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by...
Three rounds of:
15 Wall Ball Shots (20/14 lbs)
10 Push-Ups
5 Strict Pull-Ups

A.

Every 2 minutes, for 16 minutes of:
Clean x 1 rep

B.

Every 5 minutes, for 20 minutes for times:
500/450 Meter Row
15 Deadlifts (225/155 lbs)
50 Double-Unders

A.

For time:
800 Meter Run
20 Ground to Overhead (135/95 lbs)
20 Front-Racked Alternating Lunges (135/95 lbs)
800 Meter Run
20 Front-Racked Alternating Lunges (135/95 lbs)
20 Ground to Overhead (135/95 lbs)
800 Meter Run

B.

Every minute, on the minute, for 9 minutes:
Station 1: 45 Seconds of Hollow Rocks
Station 2: 45 Seconds of Ceiling Reaching Crunches
Station 3: 45 Seconds of Knee Tucks

A.

Every 2 minutes, for 10 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%

B.

Complete rounds of 21, 15 and 9 calories/reps for time of:
Machine (for calories)
Back Squat (135/95 lbs)

Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds

B.

Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds

A.

Every 90 seconds, for 9 minutes
Halting Snatch Deadlift + Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

Immediately followed by…

Every minute, on the minute, for 4 minutes:
Snatch x 1 rep @ 90% of 1-RM Snatch

B.

For time:
15 Snatches (115/75 lbs)
30 Pull-Ups
12 Snatches
24 Pull-Ups
9 Snatches
18 Pull-Ups

Complete as many rounds and reps possible in 30 minutes of:
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
45 Dumbbell Deadlifts (50/35 lb DBs)
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
30 Dumbbell Hang Clean & Jerks (50/35 lb DBs)
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
15 Devil’s Presses (50/35 lb DBs)

A.

Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf...but keep your full foot on the ground. We're working on mobility as well as quad strength. For the romanian deadlifts, you'll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.

B.

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

Against a 4-minute running clock, for max reps:
400 Meter Run
30 Double Unders
10 Chest-to-Bar Pull-Ups
Max Reps of Alternating Dumbbell Snatches

Rest 2 minutes, and repeat for a total of six (6) sets - 36 minutes total.

A.

Four sets of:
Front Squat x 4-6 reps @ 80%
Rest as needed

B.

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
10 Box Jump-Up & Step-Downs (24"/20")
10 Dumbbell Push Presses (50/35 lbs)

Rest 5 minutes, and when the running clock reaches 20:00...

Complete as many rounds and reps as possible in 15 minutes of:
30/20 Calories of Assault Bike
20 Russian Kettlebell Swings

A.

Every 2 minutes, for 20 minutes:
Deadlift x 3 reps @ 80% of 1-RM

B.

For time:
800 Meter Run
80 Alternating Reverse Lunges with KB/DB Farmer's Carry (24/16 kg)
800 Meter Run