For time:
50 Single Leg Alternating V-Ups
youtu.be/5pvjvKyTMbI
50 Kettlebell Swings (24/16 kg)
50 Wall Ball Shots (20/14 lbs to 10/9' target)
50/35 Calorie Assault Bike
50 Wall Ball Shots
50 Kettlebell Swings
50 Single Leg Alternating V-Ups

Goal: < 25:00
Time Cap: 35:00

Ten Sets (Every 1:30)
Clean Lift-Offs + Power Clean
youtu.be/7a-lbk3S75s
youtu.be/f7lYcGuV9ac

B.

Six rounds for time of:
12 Toes to Bar
12 Box Jump Overs (24/20")

Goal <9:00
Time Cap - 12:00

Six sets of:
Push Press x 1 rep + Push Jerk x 2 reps
Rest 2 minutes

Start at 70% of your 1-RM Push Press and build over the course of the 6 sets.

B.

Five sets for times:
20 Single Arm Alternating Dumbbell Snatches (50/35 lbs)
12 Burpees over Dumbbell
Rest 60 seconds

Target- 75-95 seconds per set

Gymnastic Skill Work

Two sets of (or 15 minutes of work):
Jumping Pull-Ups x 5
Rest 30 seconds between
Negative Pull-Ups x 3 reps (3 second descents)
Rest 30 seconds between
Strict Pull-Ups x 2-3
Rest 30 seconds between
Kipping Pull-Up x 3-5
Rest 30 seconds between
Chest-to-Bar Pull-Up x 2-4
Rest 30 seconds between
Jumping Bar Muscle-Up x 1-3
Rest 30 seconds between
Bar Muscle-Up attempts x singles
Rest 30 seconds between
Connecting Bar Muscle-Ups x 2-3
Rest 30 seconds between

If you get stuck in any part of this progression, that’s where you stay and work on that for today.

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
20 Calorie Row
30 Double Unders

Goal: 3-6 rounds

In teams of 3, with only one person working at a time, complete:
120 Burpee Box Jump Overs (24'/20')
1200 Meter Med Ball Relay Run (20/14 lbs)
240 Push-Ups
1200 Meter Med Ball Relay Run
360 Air Squats
1200 Meter Med Ball Relay Run

Goal Time: < 40 min
Time cap - 45 min

Five sets (Every 7:00):
750/600 Meter Row or Ski
10 Deadlifts (225/155 lbs)
4 Wall Walks

Goal: At least 90-120 seconds rest each set.

Gymnastics Practice
2 rounds (Every 2:00)
Station 1 - Working on Kip Swings, Kip Swing + Pull-Up, Kip Swing + Chest-to-Bar, Kipping Pull-Ups (stringing them together), Kipping Chest-to-Bar (stringing them together)
youtu.be/UuBPsBa4TcM
Station 2 - Toes To Ring Practice (90 seconds of work)
youtu.be/VkVbqfiKnDM?si=yJpwDXCW8AyPzgXt
Station 3 - L-Sit (trying to accumulate 60 seconds total)
youtu.be/lGrGFhFJCLY

B.

Complete as many rounds and reps as possible in 4 minutes:
5 Ring Dips
10 Pull-Ups
15 Kettlebell Swings (24/16 kg)

Rest 60 seconds between sets and repeated for a total of THREE sets. Pick up where you left off and record as total rounds + reps.

Goal: Be as consistent across all THREE sets; avoid a big drop off.

Five sets:
Push Press x 2 reps + Push Jerk x 3 reps
Rest 2 minutes

Start at 65% of your 1-RM Push Press and build over the course of the 5 sets.

B.

Complete as many rounds and reps as possible in 12 minutes:
15/12 calories Assault Bike
15 Toes-to-Bar
50 Double-Unders

Goal: 4-6 rounds

Three sets:
Russian Step-Up x 8 reps per side @ 31X1 or Alternating Pistol Squats x 16 reps
youtu.be/XxSuWba3qM0
Rest 15 seconds
Renegade Row x 8 reps
youtu.be/_8V0_yKHIeM
Rest 2 minutes

B.

For time:
40 Wall Ball Shots (20/14lbs to 10'/9' target)
800 Meter Run
40 Wall Ball Shots

Target Time: 8:30-11:30
Time Cap: 13 min

Eight Sets (Every 1:30)
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

B.

Three sets for max reps of:
60 seconds of Hang Cleans (115/75 lbs)
60 seconds of Box Jumps (24/20")
Rest 2 minutes

Goal: Stay moving for the full 60 seconds each set.

Four sets of:
Hip Thrusts x 6 reps @ 20X1
youtube.com/watch?v=0DFYA-HysRE
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Bent-Over Dumbbell Rows x 6 reps @ 2111
youtu.be/WTnsB6Qw_zI
Rest 90 seconds

B.

For time:
400 Meter Run
21 Deadlifts (205/155 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

Goal: Sub 15:00
Time Cap: 20:00

8 Sets (Every 2:00)
Clean x 1.1
(rest 10 seconds between singles)

B.

Ten rounds for time of:
3 Power Cleans (165/115 lbs)
3 Bar-Facing Burpees

Goal < 8:00
Time Cap - 12:00

Take 10 minutes to build to your back squat weight for the ten-minute capacity test

and then ...

“Ten-Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

1 Calorie = I Rep

B.

Four Sets of:
Cossack Squat x 8 on right leg (Single Arm front rack or Goblet Hold)
youtu.be/yokKNevnuOA
Cossack Squat x 8 on left leg (Single Arm front rack or Goblet Hold)
Rest 45 seconds
Hanging Leg Raises x 10 @ 31X1
youtube.com/watch?v=JigA9pBFdn0
Rest 45 seconds

Five sets:
Push Press x 5 reps
Rest 90 seconds

Start at 65% of your 1RM Push Press and build over the five sets.

B.
4 sets (Every 5:00)
15/12 Calories of Assault Bike
20 Wall Ball Shots (20/14 lbs to 10/9')
50 Double-Unders

Goal: 2:30 or less per set

Advanced athletes should shoot for under 90 to 120 seconds

Four sets each (Every 90 seconds)
Station 1 - Burpee Pull-Ups x 10 reps
Station 2 - Back to the Wall Handstand Hold x 45 seconds

B.

Full Effort
For time:
15 Ground to Overhead (135/95 lbs)
30 Toes-to-Bar
12 Ground to Overhead
24 Toes-to-Bar
9 Ground to Overhead
18 Toes-to-Bar

Target 10-14 Mins

TC- 15 Minutes

As many rounds and reps as possible in 30 minutes:
10 Shuttle Runs (25' down, 25' back = 1 shuttle run)
10 Renegade Rows (50/35 lbs)
youtu.be/_8V0_yKHIeM
15 Box Jumps (no bounding) ('24/'20)
20 Single Arm Dumbbell Thruster (10 per arm; 50/35 lbs)
25 Anchored Sit-Ups

Goal 4+ rounds

Complete as many rounds and reps as possible in 30 minutes of:
500/400 Meter Row
40 Alternating Reverse Lunges with Kettlebell
30 Kettlebell Swings
20 Push-Ups
10 Toes to Bar or Knees to Elbows

Every minute on the minute for 20 minutes:
Station 1 - Bulgarian Split Squat x 6-8 @ 22X1 (Left)
youtu.be/YArZi7mOKTs
Station 2 - Bulgarian Split Squat x 6-8 @ 22X1 (Right)
Station 3 - Inverted Barbell Rows x 10 reps @ 31X1
youtube.com/watch?v=DTXvsS_SFK4
Station 4 - Straight Body Ceiling Reach Crunches x 10-12 reps
youtu.be/3xFqYd2FbTY

B.

As many rounds and reps as possible in 8 minutes:
12 Box Jumps (30/24'')
6 Power Cleans (185/125 lbs)

Goal - 4-6 Rounds

Eight sets (Every 2:00)
Hang Clean + Clean

Build from approximately 60% to today's heavy complex.

B.

Four rounds for time:
300/250 Meter Row
16 Dumbell Snatches (50/35lbs)
12 Burpees


Target- 11-15 Minutes
Time Cap - 16 Minutes

Three sets of:
Push Press x 8-10 reps
Rest 2 minutes in between sets

B.

Four Sets (Every 4:00)
8 Strict Pull-Ups
6 Push Jerk (155/105 lbs)
20 Pistols or Alternating Cossack Squats (Goblet Hold)

Goal < 2-3 Minutes per set