A.

Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 7 reps @ 65-70%

B.

Five rounds for time:
20/15 Calories of Assault Bike
12 Toes to Bar
12 Stationary or Ring Dips @ 1111
12 Push-Ups

Every 8 minutes, for 40 minutes (5 sets) for max calories:
800 Meter Run
20 Box Jump-Overs (24"/20")
10 Strict Handstand Push-Ups
Max Calories of Rowing

This is 40-consecutive minutes of movement. Your score will be the sum of the calories achieved rowing each set. Athletes may choose their strategy in terms of how hard to push the row, and in which sets...all that matters is total number of calories achieved over the course of the five sets.

A.

Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 65% or 1-RM

Reset the barbell every time on the floor...do not perform these touch and go.
youtube.com/watch?v=P_M64a_g-5I

B.

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts
50-Foot Front-Racked Kettlebell Walking Lunges
100-Foot Double Kettlebell Overhead Carry
150-Foot Double Kettlebell Farmer's Carry

If you don't have a training partner for this session, use a 1:1 Work:Rest ratio - resting the length of time it took you to complete the preceding round.

A.

Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep

Build to today's 1-RM.

B

Three rounds for time of:
20/15 Calories of Assault Bike
10 Clean & Jerks (135/95 lbs)
10 Bar-Facing Burpees

"Beach Muscles"
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by...
20 rounds (partners alternating full rounds) of...
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Push-Ups
16 Air Squats
immediately followed by...
1600 Meter Relay Run (alternating 400 meters)

A.
Every 2 minutes, for 20 minutes (10 sets):
Clean + Front Squat + Jerk

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

B.
"Devil's Sweet Tooth"
For time:
24/18 Calories of Assault Bike
12 Devil's Presses (50/35 lbs)
20/14 Calories of Assault Bike
10 Devil's Presses (50/35 lbs)
16/10 Calories of Assault Bike
8 Devil's Presses (50/35 lbs)
12/6 Calories of Assault Bike
6 Devil's Presses (50/35 lbs)

Against a 4-minute running clock...
500/400 Meter Row
12 Toes to Bar
Max Reps of Strict Handstand Push-Ups

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

A.
In 15 minutes build to today's 1-RM Pause Front Squat

B.
For time:
800 Meter Run
15 Dumbbell Thrusters
15 Strict Pull-Ups
12 Dumbbell Thrusters
12 Strict Pull-Ups
9 Dumbbell Thrusters
9 Strict Pull-Ups
1000/800 Meter Row

DANNY

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Or Partner Version

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 60 reps
115 pound Push Press, 40 reps
60 Pull-ups

Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.

A.
Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift

B.
Every minute, on the minute, for 15 minutes:
30 Double-Unders
3 Deadlifts

Load should be challenging, but without sacrificing sound mechanics. Don't exceed 70% of today's 3-RM.

Community Workout

In Teams of 2, Alternate Full Rounds

21 Air Squats
15 Sit Ups
9 Push Ups

TC 30 Minutes

A.
Deadlift:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 reps
(Loading example – 315 x 5, 345 x 3, 375 x 1, 320 x 5, 350 x 3, 380 x 1)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Pistols
10 Burpee Box Jump-Overs (24"/20")

Every 10 minutes, for 40 minutes (4 sets) for times:
1000/800 Meter Row
20 Box Jumps (24"/20" - jump up, step down)
10 Wall Walks or 20 Hand Stand Pushups
5 Ring Muscle-Ups

A.
Every 3 minute, for 21 minutes (7 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+, 101, 101+

B.

Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Every 3 minutes, for 30 minutes (10 sets) for max load successfully lifted:
500/400 Meter Row
3 Snatches or 12 DB Snatches

A.
Take 20-25 minutes to build to a 1-RM Back 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.
"AB-3"
For max calories:
3 minutes of Assault Bike

This is a short, simple and brutal test. Give this everything you have and we promise you won't need more than these three minutes to feel as if you have done a lot of training today.

n teams of two, complete for time:
2000 Meter Row*

Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they'd like, as long as no rowing occurs unless the partner is in a static hold.

When the running clock reaches 10:00...

In teams of two, complete for time:
800 Meter Run (together)
100 Thrusters (75/55 lbs)

Athletes may only perform thrusters while their partner holds a front-leaning rest position. Teammates may switch as frequently as they'd like.

When the running clock reaches 20:00...

In teams of two, complete for time:
800 Meter Run (together)
100 Push-Ups*

Athletes may only perform push-ups while their partner holds two kettlebells overhead. Teammates may switch as frequently as they'd like.

A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 2 reps

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

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

A.
Four sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by...
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

B.
For time:
100 Double-Unders
75 Single-Kettlebell Deadlifts (32/24 - or heavier if you have it)
50 Walking Lunges with DB/KB Farmer's Carry (55/35 lbs)
25 Dumbbell Box Step-Overs (55/35 lbs to 24"/20")