A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 - 5 reps @ 70%
*Set 2 - 3 reps @ 75%
*Sets 3-4 - 2 reps @ 80-83%
*Sets 5-6 - 2 reps @ 85-88%

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
15/10 Calories of Rowing
10 Box Jump-Overs (30"/24")
10 Toes to Bar

A.
Every 2:30 for 15 minutes (6 sets) of:
3-Position Clean @ 50-60% of 1-RM Clean
(Hang Clean + Hang Clean Below Knee + Clean)

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
30/20 Calories of Assault Bike
12 Hang Power Cleans (135/95 lbs)

These should be sprint intervals! Attack these hard and you should have plenty of rest to repeat the effort with similar intensity. If you're giving full effort and taking longer than 2 minutes on the Assault Bike, please reduce the calories.

In Teams of 2 for Time

400 Meter Run (Together)

180 Wallballs

120 Calorie Row

60 Power Cleans

400 Meter Run (Together)

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 - Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
instagram.com/p/Bf_0fxSAVRz
Station 2 - Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 - Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week - or around 80% of your 1-RM Deadlift)
youtu.be/G1GQaUyWNpA
Station 4 - Reverse Snow Angels x 20 reps (slow and controlled)

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Hang Power Cleans (95/65 lbs)
12 Front-Racked Barbell Alternating Reverse Lunges (95/65 lbs)

A.
Every 90 seconds, for 3 minutes (2 sets):
Behind the Neck Press in Split x 5 reps

B.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

C.
Against a 2-minute running clock
300/250 Meter Row
Max Reps of Strict Handstand Push-Ups

Rest 2 minutes, and repeat for a total of three (3) sets. Note number of handstand push-ups per set, then sum them for your overall score.

A.
Five sets of:
Front Squat x 3.2.1 reps
(perform 3 reps, rack the barbell and rest for 10-15 seconds, then perform 2 reps and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes

Your goal should be to aim for 2-3 sets in which the first triple is challenging, and the single at the end is a fight.

B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 15-18/10-12 Calorie Bike or Row
Minute 2: 50 Double-Unders
Minute 3: 15 Toes to Bar
Minute 4: 60 seconds of Max Reps Alternating Dumbbell Snatches (50/35 lb DB)
Minute 5: Rest

A.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
youtube.com/watch?v=Tb_NZDKGkvI
immediately followed by...
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Overhead Squats (115/75 lbs)
15 Push Presses (115/75 lbs)

Against a 12-minute running clock...
100/70 Calories of Assault Bike or Rowing
Max Reps of Wall Ball Shots (20/14 lbs) in remaining time

Rest 4 minutes, and when the clock reaches 16:00...

Against an 8-minute running clock...
70/50 Calories of Assault Bike or Rowing
Max Reps of Dumbbell Thrusters (50/35 lbs) in remaining time

Rest 4 minutes, and when the clock reaches 28:00...

Against a 6-minute running clock...
50/35 Calories of Assault Bike or Rowing
Max Reps of Air Squats in remaining time

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Power Clean + Front Squat

Begin set one at 60% and build to a heavy.

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (175/115 lbs)
6 Strict Pull-Ups
9 Box Jumps (30"/24" - jump up, step down)

A.
Every 2 minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
Every 6 minutes, for 18 minutes (3 sets) for times of:
500/400 Meter Row
400 Meter Run
25 Push-Ups

Every 9 minutes, for 36 minutes (4 sets) for times:
400 Meter Run
12 Burpee Broad Jumps (4'/3')
6 Ring Muscle-Ups or 12 Ring Dips
3 Wall Walks
20/15 Calories of Assault Bike

Athletes should be getting at least 2 minutes of rest between sets, so please adjust the distance or repetitions to ensure the intended stimulus of this session.

A.
Every 2 minutes, for 16 minutes (8 sets) of:
1 Front Squat @ 32X1 + 2 Front Squats @ 20X1

Start at 70-75% and build quickly to a load that will be challenging for at least 3-4 sets.

B.
For time:
30 Dumbbell Thrusters (50/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer's Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer's Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer's Carry

A.
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by...
Romanian Deadlift x 6 reps @ 4011
immediately followed by...
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes

B.
For time:
1200 Meter Run
60 Pull-Ups
30 Dumbbell Box Step-Overs (20" box; 50/35 lb DBs)

In teams of 2

60 Rounds for Time

5 Wallballs

3 Handstand Pushups

1 Power Clean (185/125)

Partners Alternate Complete Rounds

"Helton"
Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees

A.
Five sets of:
Barbell Hip Thrusts x 6-8 reps @ 20X1
(go heavy on these - a good starting weight might be around 75% of your 1-RM Deadlift)
youtu.be/G1GQaUyWNpA
Rest 60 seconds
Strict Pull-Ups x Max Reps @ 21X0
(please use some accommodation if needed to perform at least 5 reps)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Walking Lunges with KB/DB Farmer's Carry (24/16 kg)

Against a 30-minute running clock...
1000 Meter Row
immediately followed by as many round and reps as possible of...
5 Muscle-Ups
10 Strict Handstand Push-Ups
15 Kettlebell Swings (24/16 kg)
20 Alternating Pistols

A.
Every 2:30, for 15 minutes (6 sets) of:
Power Clean + Front Squat + Hang Clean

Start at approximately 65-70% of your 1-RM Clean and build from there over the course of the 6 sets.

B.
Every 4 minutes, for 20 minutes (5 sets) for times:
30/22 Calories of Assault Bike or 40/30 Calorie Row
30 Single-Arm Kettlebell Snatches*

*Partition the reps between arms however you'd like. If you're not comfortable with the kettlebell snatch, use a dumbbell and perform a hang snatch - passing the dumbbell below the waist to start each rep and finishing overhead.

A.
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds

Build over the course of the five sets to today's heavy 5-RM for both movements.

B.
Four rounds for time of:
500/400 Meter Row or 30/22 Calories of Assault Bike
12 Ground to Overhead (115/75 lbs)
12 Chest-to-Bar Pull-Ups