In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 - 20/15 Calories of Assault Bike
Station 2 - 15 Devil's Presses (50/35 lb DBs)
Station 3 - 300/250 Meter Row
Station 4 - 30 Walking Lunges with Kettlebell Goblet Hold (24/16 kg)
Station 5 - Rest

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 85% of 1-RM

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

A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 - 5 reps @ 55%
*Set 2 - 5 reps @ 65%
*Set 3 - 3 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 2 reps @ 90%
*Set 6 - 6 reps @ 80-85%
*Set 7 - 8-10 reps @ 70-75%

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
12 Dumbbell Box Step-Overs (50/35 lbs to 24"/20" box)

Every minute, on the minute, for 30 minutes (6 sets of each):
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 - 20 Push-Ups
Minute 4 - 15 Box Jump-Overs (24"/20")
Minute 5 - 30-Second Front Leaning Rest on Rings

A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Build to today's 3-RM.

B.
Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (55/35 lbs)
6 Burpee Box Jump-Overs (24"/20")

A.
Every 2 minutes, for 16 minutes (8 sets):
2 Clean Lift-Offs + Power Clean

Build over the course of the 8 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

B.
Four rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups

Auri’s Spicy Delight

In Teams of 2

1600 Meter Relay Run (200 Meters)

80 Russian KB Swings

60 Wallballs

40 KB Squats

20 Burpees

10 Pullups

For time:

The Back 40
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2

B.
Three 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

A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%

followed by...

Every 2 minutes, for 10 minutes (5 sets):
Snatch x 2 reps @ 85+%

Build to today's heavy double. Drop and reset between reps.

B.
Five rounds for time of:
6 Overhead Squats*
12 Toes to Bar
30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.

A.
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds

The goal for today is to establish your 8-RM Bulgarian Split Squat. You can sub in a barbell if you the DB’s aren’t heavy enough for you.

B.
For time:
1000/800 Meter Row
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Air Squats
1000/800 Meter Row

Four rounds for time of:
800 Meter Run
21 Thrusters (75/55 lbs)
15 Chest-to-Bar Pull-Ups
9 Dumbbell Box Step-Overs (50/35 lbs; 20" box)

TC-36 Minutes

A.
Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps

B.
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk + Split Jerk

*Sets 1-2 = 60-65% of 1-RM Push Press
*Sets 3-4 = 70-75%
*Sets 5-6 = 80-83%
*Sets 7-8 = 85-88%

C.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Toes to Bar
12 Kettlebell Swings (24/16 kg)

Community Workout

In Teams of 2

For Time

1600 Meter Run

50 Devils Press

100 Sit Ups

200 Air Squats

1600 Meter Run

TC-36 Minutes

Rx- Partners Run Together

Scaled- Partners Alternate 200 Meter Runs

A.
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)

B.
For time:
40/32 Calories of Rowing
30 Ground to Overhead (75/55 lbs)
20 Bar-Facing Burpees
200 Meter Run
20 Bar-Facing Burpees
30 Ground to Overhead (75/55 lbs)
40/32 Calories of Rowing

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 - 5 reps @ 55%
*Set 2 - 5 reps @ 65%
*Set 3 - 3 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 2 reps @ 90%

Followed by...

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)

B.
Complete as many rounds and reps as possible in 8 minutes of:
1 Thruster (115/75 lbs)
2 Pull-Ups
2 Thrusters
4 Pull-Ups
3 Thrusters
6 Pull-Ups
4 Thrusters
8 Pull-Ups
...and so on, following the pattern for 8 minutes.

A.
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk

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

B.
Every 5 minutes, for 20 minutes (4 sets) for times:
15/10 Calories of Assault Bike
12 Toes to Bar
9 Strict Handstand Push-Ups
12 Pull-Ups
15/10 Calories of Assault Bike

Athletes should have at least 90 seconds to rest between sets, so please adjust reps as needed to maintain the intended stimulus of this session.-

A.
Three sets of:
3 Deadlifts With Eccentric Pause* + 3 Deadlifts @ 65-75% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control - adjust the loads as needed to maintain that focus. After completing the three reps with the pause, perform 3 deadlifts at a tempo of your choosing.

B.
Every 5 minutes, for 25 minutes (5 sets) for times:
24/18 Calories of Assault Bike
6 Devil's Presses (50/35 lb DBs)
12 Walking Lunges with Dumbbell Farmer's Carry (50/35 lb DBs)

Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row or 400 Meter Run
40 Double-Unders
300-Foot Farmer's Carry (32/24 kg KBs)
20 Kettlebell Swings (32/24 kg)
10 Strict Pull-Ups

800 Meter Run or 1000/800 Meter Row

50 Box Jump Overs

30 Ground to Overhead (135/95)

30 Burpees

800 Meter Run or 1000/800 Meter Row

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 - 5 reps @ 70-75%
Set 2 - 3 reps @ 80%
Set 3 - 1 reps @ 85%
Set 4 - 3 reps @ 87%
Set 5 - 2 reps @ 90%

Rest 2 minutes, and then...

Every 3 minutes, for 9 minutes (3 sets):
Bench Press
Set 6 - 1 rep @ 95%
Set 7 - 1 rep @ 101+%
Set 8 - 1 rep @ 101+%

"Desire"
For max reps:
5 Minutes of Burpee Box Jump-Overs (24"/20")

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven't done it before...can you get 80 reps in the 5 minutes?