Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 45% of 1-RM
Rest 30 seconds
Weighted Prayer Stretch x 60 seconds
youtu.be/hDPO55YTqk4

Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps. The band tensions should add about 45% of your 1-RM Deadlift tension at lockout.

B.

For time:
1000/800 Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20" box; 50/35 lb DBs)

TC- 15 Minutes

Target- 10-14 Minutes

In teams of two, complete five rounds for time of:
10 Strict Handstand Push-Ups (5 each)
20 Dumbbell Box Step-Overs (50/35 lb DBs; 20" box; 10 each)
30 Synchronized Dumbbell Snatches (50/35 lbs - both partners at top of the rep at the same time)
400 Meter Run (partners must stay together)

"Cupid's Callus"
In teams of two, for time:
2000 Meter Row; Non-working partner holds 70/50 KBs or DBs in each hand
100 Wall Ball Shots (20/14 lbs); Partner holds 70/50 KBs or DBs in each hand
80 Deadlifts (135/95 lbs); Partner holds 70/50 KBs or DBs in each hand
60 Assault Bike Calories; Partner holds 70/50 KBs or DBs in each hand
40 Strict Pull Ups; Partner holds 70/50 KBs or DBs in each hand
20 Push Presses (135/95 lbs); Partner holds 70/50 KBs or DBs in each hand

Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 2 reps

Rest 2-3 minutes, and then reduce the load by 5-10% and perform...

One set of:
Back Squat x Max Reps @ 20X1

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.

Three rounds for time of:
400 Meter Run
20 Chest-to-Bar Pull-Ups
10 Hang Squat Cleans (155/105 lbs)

Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds

B.

Five rounds for time:
20/15 Calories of Assault Bike
15 Push-Ups
3 Wall Walks

TC 25 Minutes

Eight sets of:
Deadlift x 3 reps
Rest 30 seconds
Standing Fold-to-Hold Shoulder Extensions x 6 reps @ 2424
youtu.be/598ivjniWkg
Rest 60-90 seconds

B.

Three rounds for time of:
80 Double-Unders
40 Kettlebell Swings (32/24 kg)
20 Alternating Reverse Lunges with KB Goblet Hold (32/24 kg)

Every 2 minutes, for 18 minutes (9 sets):
Snatch x 1 rep

Test day! Start around 70-75% and find your 1-RM.

B.

5 rounds for time of:
• 400m run
• 15 Overhead squat 95/65#

Target time 12-16 Minutes

TC- 17 Minutes

In Teams of 2

75/60 Cal Assault Bike

30 Double DB Snatch (40/25 lbs)

75/60 Calorie Row

30 Double DB Clean and Jerks

75/60 Cal Ski Erg

30 DB Thrusters

Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar

Every 2:30 minutes, for 10 minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 40% of 1-RM
Rest 30 seconds
PVC Weighted Cross-Bench Pullover x 5 reps @ 5221
youtu.be/Yv56p4YtQJ0

Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps. The band tensions should add about 40% of your 1-RM Deadlift tension at lockout.

B.

Every 5 minutes, for 20 minutes (4 sets) for times of:
30/20 Calories of Assault Bike
50-Foot Overhead Kettlebell Walking Lunges (24/16 kg)

Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1 rep

Start at approximately 70-75% and build to today's heaviest single.

B.

For time:
500/400 Meter Row
30 Pull-Ups
15 Hang Power Snatches (155/105 lbs)
30 Pull-Ups
500/400 Meter Row

Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
20-30 second Ring Support Hold
Rest 30-45 seconds
Frog Flags x 60-75 seconds
youtu.be/kugmRt2HU4s
Rest 30-45 seconds

B.

For time:
400 Meter Run
9 Wall Walks
400 Meter Run
6 Wall Walks
400 Meter Run
3 Wall Walks
400 Meter Run

Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat x 2-3 reps @ 20X1

Rest 2-3 minutes, and then reduce the load by 5-10% and perform...

Then....

One set of:
Back Squat x Max Reps @ 20X1

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.

Ten rounds for time:
5 Burpees
10 Wall Ball Shots (20/14 lbs)

Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run or 25/18 Calories of Assault Bike
15 Dumbbell Thrusters (50/35 lb DBs)
15 Walking Lunges with Dumbbell Farmer's Carry (50/35 lb DBs)
400 Meter Run or 25/18 Calories of Assault Bike
15 Devil's Presses (50/35 lb DBs)

Five rounds for time:
20 Double-Unders
15 Pull-Ups
10 Burpees
5 Strict Handstand Push-Ups

B.

Twelve (12) sets of:
20 Second Ring Support Hold
Rest 20 Seconds
20 Second Ring Dip Receiving Hold
Rest 20 Seconds

This portion will take 16 minutes. Try to hold for the full 20 second periods, but if you come down early, just rest and stay on schedule for the upcoming work intervals.

Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 3-4 reps @ 20X1

Rest 2-3 minutes, and then reduce the load by 5-10% and perform...

One set of:
Back Squat x Max Reps @ 20X1

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.

For time:
1000/800 Meter Row
50 Alternating Pistols
50 Box Jump-Overs (24"/20")

Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
8 Wall Walks
4 Ring Muscle-Ups

Every 3 minutes, for 18 minutes (6 sets) of:
Deadlift x 4 reps

B.

Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer's Carry (24/16 kgs)
Rest the same length of time the first set took you - 1:1 Work:Rest Ratio

Every minute, on the minute, for 10 minutes:
Snatch

*Sets 1-5 = 2 reps
*Sets 6-10 = 1 rep

Pick a good working load to work with for two reps, then increase that load for the five singles.

B.

Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10')
5 Squat Snatches (135/95 lbs)

Every 7 minutes, for 42 minutes (6 sets) for times:
20/15 Calories of Assault Bike
400 Meter Run
10 Toes to Bar

These should be sprint intervals with time to rest between sets! Some top athletes may be getting as much as three minutes of rest between sets, but all athletes should be getting at least 90 seconds of rest between rounds. Please customize the calories, distances and reps accordingly.