A.

Take 15 minutes to establish an 8-RM...
Strict Overhead Press

Rest until the running clock reaches 18:00, and then...

Every 3 minutes, for 6 minutes of:
Strict Overhead Press x 8 reps @ 90% of today's 8-RM

B.

Four rounds for time of:
400 Meter Run
15 Push Presses (115/75 lbs) OR Dumbbell Push Presses

A.

Every 2 minutes, for 10 minutes:
Hang Clean + Clean from 2" Below the Knee

Start around 70-75% and build to 85% of your 1-RM Clean.

Immediately followed by...

Every minute, on the minute, for 5 minutes:
Clean x 1 rep

Aim to perform these at around 87-90% of your 1-RM Clean.

B.

Complete as many rounds and reps as possible in 14 minutes of:
24 Alternating Pistol Squats
18 Chest-to-Bar Pull-Ups
12 Alternating Dumbbell Snatches (50/35 lbs)

OR

Complete as many rounds and reps as possible in 14 minutes of:
16 Alternating Pistol or Cossack Squats
12 Alternating Dumbbell Snatches
8 Strict Pull-Ups

Against a 7-minute running clock...
400 Meter Run
10 Toes to Bar
400 Meter Run
Max Calories of Assault Bike or Row

Rest 3 minutes, and repeat for a total of four (4) sets. Note the number of calories in each round and then sum them for your overall score.

A.

Every 2 minutes, for 10 minutes:
Hang Snatch + Snatch

B.

Workout of the Month
10 Rounds for time:
15 Wall Ball Shots (20/14 lbs)
10 Burpees Over the Barbell
5 Snatches (95/65 lbs)

Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20" box)
60 seconds of Strict Handstand Push-Ups OR Dumbbell Push Press
60 seconds of Rowing (for Calories)
Rest 3 minutes

A.

Five sets of:
85% Tempo Back Squat x 2 reps @ 32X1
Rest 2 minutes between sets

B.
Every 2 minutes, for 4 minutes of:
200 Meter Run or 300/250 Meter Row
Max Reps Burpees over erg in remaining time

Rest 2 minutes, followed by…

Every 2 minutes, for 4 minutes of:
200 Meter Run or 300/250 Meter Row
Max Reps Reverse Kettlebell Front Rack Lunges (24/16kg) in remaining time

Rest 2 minutes, and repeat the workout for a total of TWO sets

A.

Every 90 seconds, for 18 minutes:
Station 1 - Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 - Hollow Hold or Rocks x 45-60 seconds
Station 3 - Strict Pull-Ups x 8-10 reps @ 2111
Station 4 - Bottom's Up Kettlebell Carry x 25 Meters each arm

B.

For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups or Pull-Ups
800 Meter Run

OR

For time:
800 Meter Run
60 Kettlebell Swings

800 Meter Run

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)