Every 2:30, for 40 minutes (4 sets of):
Station 1: 10-12 Dumbbell Bench Press + Bike or Row @ Zone 2 Pace the Remainder

Station 2: 10-12 Dumbbell Box Step Ups (20") + Bike or Row @ Zone 2 Pace the Remainder

Station 3: 10-12 Dumbbell Bent Over Rows + Bike or Row @ Zone 2 Pace the Remainder

Station 4: 300-400 Meter Run or 400-500 Meter Row (must be sub 2:10)

* Pick one set of dumbbells for all 3 movements and record the load used per set.

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 8-10 Ring Rows @ 31X1 Tempo
Station 2: 1 Wall Walk + 20-30 Second Handstand Hold

Straight into...

Every minute, on the minute, for 5 minutes:
30 Seconds Max Reps Gymnastics Pulling of Choice

Pulling Options:
-Ring Muscle Ups
-Bar Muscle Ups
-Chest to Bar Pull-Ups
-Pull-Ups
-Strict Pull-Ups
-Pullovers

B.

Every 3 minutes, for 15 minutes (5 sets of):
30 Second Max Reps Movement of Choice (see below)
Straight into...
30 Second Max Distance Farmer Carry (70/53lbs - 25 foot increments)

Pick up where you left off on the Farmer Carry each round.

Score = Calories

Movement Options:
Option 1:
Assault Bike

Option 2:
Row

Option 3:
Shuttle Run (25 feet = 1 rep)

A)
Take 10 Minute to Build to Today’s 3RM Push Press

At the 10:00 mark…

Two sets of:
Max Push Press @ 70% of Today’s 3RM
Rest 60 seconds
Max Push Press @ 60% of Today’s 3RM

3RM Suggested Loading:
*Set 1 – 3 @ 60%
*Set 2 – 3 @ 65-70%
*Set 3 – 3 @ 70-75%
*Set 4 – 3 @ 75-80%
*Set 5 – 3 @ 80+%

B)
Complete as many rounds and reps as possible in 20 minutes of:
15/12 Calorie Echo/Assault Bike
5 Rounds of “Cindy
15/12 Calorie Echo/Assault Bike
3 Rounds of “DT”

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

“DT”
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead (155/105lbs)

*Adjust the “DT” weight to something that you could perform a round only having to break 1-2 times.

Community Workout

Against an 8 minute clock, perform as many reps as possible of:
150 Ping Pog Wall Ball Buy-In (alternating reps)
Max Toes to Bar or V-Ups in the remaining time (split however)

Rest 2 minutes, then...

Against an 8 minute clock, perform as many reps as possible of:
100 Calorie Echo/Assault Bike Buy-In (split however)
Max Push-Ups in the remaining time (split however)

Rest 2 minutes, then...

Against an 8 minute clock, perform as many reps as possible of:
50 Dumbbell Devil's Press (50/35lbs - split however)
Max Sit-Ups in the remaining time (split however)

Deadlift
Set 1 - 4 @ 60-70%
Set 2 - 3 @ 70-75%
Set 3 - 2 @ 75-80%
Set 4 - 2 @ 80+%
Set 5 - 2 @ 80+%
Set 6 - 2 @ 80+%
Rest 60 seconds after sets 1 and 2. Rest 2 minutes after sets 3, 4, and 5.

B.

Against a 3 minute clock, perform as many reps as possible of:
500/400 Meter Row or 400 Meter Run
Max Hang Power Cleans (135/95lbs) in the remaining time.

Rest 2 minutes, then...

Against a 3 minute clock, perform as many reps as possible of:
500/400 Meter Row or 400 Meter Run
Max Power Cleans (135/95lbs) in the remaining time.

Rest 2 minutes, then...

Against a 3 minute clock, perform as many reps as possible of:
500/400 Meter Row or 400 Meter Run
Max Deadlifts (135/95lbs) in the remaining time.

For time:
21-15-9 reps of:
Pull-Ups
Shoulder to Overhead (95/65lbs)

Rx+ Loading and Movements:
-135/95lbs
-Chest to Bar Pull-Ups
-9-7-5 Bar Muscle Ups

Goal = < 5 Minutes
Cap = 7 Minutes

B.

Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 10 Single Arm Bench or Strict Press (arm 1)
Station 2: 10 Single Arm Bench or Strict Press (arm 2)
Station 3: 10 Single Arm Rows (arm 1)
Station 4: 10 Single Arm Rows (arm 2)
Station 5: 30 Seconds of Goblet Squats to a Box (16-20" - at or slightly above parallel)

Rest until the 16:00 mark, then...

Two sets of:
60 Seconds of Tempo Stationary Dips @ 21X1
Rest 30 seconds
60 Seconds of Dumbbell Box Step Ups (20")
Rest 30 seconds
60 Second AMRAP of 15 Banded Triceps Pressdowns + 10 Dumbbell Hammer Curls
Rest 30 seconds
60 Seconds of Ab Wheel Rollouts
Rest 30 seconds

* Pick up where you left off on the AMRAP each time.

Three sets of:
5 Tempo Front Squats @ 3211
Rest 2-3 minutes between sets

* Start at 50-60% of 1RM and build based on the ability to hit the tempo on the first rep.

B.

Every 4 minutes, for 20 minutes (5 sets of):
400 Meter Run (hard effort)

* Easy Bike, Row, Ski or Plank Hold the remainder*

Every 2 minutes, for 12 minutes (6 sets of):
Snatch

Set 1 - 1.1 reps @ 64-69%
Set 2 - 1.1 reps @ 69-74%
Set 3 - 1.1 reps @ 74-79%
Set 4 - 1 rep @ 79-84%
Set 5 - 1 rep @ 84-89%
Set 6 - 1 rep @ 89+%

Followed by...

Two sets of:
3 Snatch Grip Deadlifts + 3 Hang Snatch High Pulls @ Final Snatch Weight from Above
youtu.be/S_3Tj04w15Q
Rest 90 seconds between sets

B.

Option 1:
Every 3 minutes, for 12 minutes (4 sets of):
20 Jumping Lunges
10/7 Calorie Echo/Assault Bike

Option 2:
Every 3 minutes, for 12 minutes (4 sets of):
50 Foot Farmer Hold Walking Lunge
10/7 Calorie Echo/Assault Bike

Goal = < 75 Seconds of Work/Round

Strict Press
Set 1 - 3 reps @ 75-80%
Set 2 - 2-3 reps @ 80-85%
Set 3 - 2 reps @ 85-90%
Set 4 - 1-2 reps @ 90-95%
Set 5 - Max reps @ 75%
Set 6 - Max reps @ 70%

Rest 2 minutes between sets

B.

Option 1 (strength bias):
Six rounds for time of:
5 Bench Press (70% of 1RM)
50 Double Unders

Option 2 (hypertrophy bias):
Six rounds for time of:
10 Dumbbell Bench Press (50/35lbs)
50 Double Unders

Goal = < 7 Minutes
Cap = 9 Minutes

Rx+ Loading:
Option 1: 225/155lbs
Option 2: 70/50lbs

5 Rounds for Time

15/10 Calorie Bike

10 Pullups or Ring Rows

100 Ft. Walking Lunge (Bodyweight)

10 Burpees

15/12 Calorie Row

Rest 90 seconds between rounds

TC- 36 Minutes

Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk

Set 1 - 3 @ 65%
Set 2 - 2-3 @ 70-75%
Set 3 - 1-2 @ 75-80%
Set 4 - 1 @ 80-85%
Set 5 - 2-3 @ 70-75%
Set 6 - Max Reps @ 65% (record in comments)

B.

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 8-10 Pull-Ups + 8-10 Dumbbell Bench Press (50/35lbs)
Station 2: 50 Foot Farmer Hold Walking Lunge (50/35lbs)

At the 10:00 mark...

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 8-10 Toes to Bar + 8-10 Dumbbell Front Squats (2x 50/35lbs)
Station 2: 30 Second Echo/Assault Bike for Calories

Option 1:
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 3-4 Ring Swings + 1-2 Pop Swings
youtube.com/watch?v=bRWkpoiGns8&t=75s
youtube.com/watch?v=oaIGWljKqHc&t=8s
Station 2: 3-4 Muscle Up Transition on Low Rings (option to put feet on box)
youtube.com/watch?v=dtnwemhWoek

Followed by...

Every minute, on the minute, for 5 minutes:
1-4 Ring Muscle Ups

Option 2:
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 8-10 False Grip Ring Rows
Station 2: 100 Foot Plate Overhead Carry
Station 3: 6-8 Butterfly Pull-Ups (option for Chest to Bar)
Station 4: 25-45 Second Nose to Wall Handstand Hold
Station 5: Rest

B.

Every 7 minutes, for 21 minutes (3 sets of):
50 Double Unders
15 Toes to Bar
10 Farmer Hold Box Step Overs (50/35lbs to 24/20") OR 15 American Kettlebell Swings (53/35lbs)
15 Toes to Bar
50 Double Unders
Max Calorie Bike or Row in the remaining time.

Deadlift
Set 1 - 5 @ 60-65%
Set 2 - 3-4 @ 65-70%
Set 3 - 3 @ 70-75%
Set 4 - 3 @ 75-80%
Set 5 - 3 @ 80-85%
Rest 60 seconds after sets 1 and 2. Rest 2 minutes after sets 3 and 4.

B.

Option 1:
Complete as many reps as possible in 7 minutes of:
3 Bar Facing Burpees
3 Sumo Deadlift High Pulls (115/85lbs)
5 Bar Facing Burpees
5 Sumo Deadlift High Pulls (115/85lbs)
...etc. adding 2 reps to both movements each round until the 7 minute mark is up.

Option 2:
Complete as many reps as possible in 7 minutes of:
3 Bar Facing Burpees
3 Hang Power Snatches (115/85lbs)
5 Bar Facing Burpees
5 Hang Power Snatches (115/85lbs)
...etc. adding 2 reps to both movements each round until the 7 minute mark is up.

Every 6 minutes, for 24 minutes (4 sets of):

Odd Sets:

400 Meter Run
400/350 Meter Row OR 30/25 Calorie Echo/Assault Bike
400 Meter Run

Even Sets:

400/350 Meter Row OR 30/25 Calorie Echo/Assault Bike
400 Meter Run
400/350 Meter Row OR 30/25 Calorie Echo/Assault Bike

Goal = < 5:30 Minutes/Set. Please adjust distances and/or calories accordingly.

B.

Every minute, on the minute, for 10 minutes (2 sets of):
Station 1: 10 Tempo Deadbugs @ 1111
Station 2: 10 Banded Clamshells (each leg)
Station 3: 100 Foot Medium-Heavy Farmer Carry
Station 4: 10-12 Tempo Banded Face Pulls @ 21X1
youtu.be/skpt8oR-6w0
Station 5: 15-20 Banded Hamstring Curls
youtu.be/xZvkSyblSMI

Three sets of:
4 Tempo Front Squats @ 3211 + 1 Front Squat (no tempo)
Rest 2-3 minutes between sets

* Start at 60% of 1RM and build based on the ability to hit the tempo on the first rep.

B.

Against a 2 minute clock, perform as many reps as possible of:
200 Meter Run
Max Shoulder to Overhead in the remaining time (135/95lbs)

Rest 60 seconds, then...

Against a 2 minute clock, perform as many reps as possible of:
200 Meter Run
Max Squat Cleans in the remaining time (135/95lbs)

Rest 60 seconds, then...

Against a 2 minute clock, perform as many reps as possible of:
200 Meter Run
Max Thrusters in the remaining time (135/95lbs)

Rest 60 seconds, then...

Against a 2 minute clock, perform as many reps as possible of:
200 Meter Run
Max Front Squats in the remaining time (135/95lbs)

Rx+ Loading:
155/105lbs

* Adjust to a weight that you could perform at least 5-6 unbroken thrusters with, if you were fresh.

In teams of 2...

Complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Deadlifts (50/35lbs)
10 Farmer Hold Alternating Reverse Lunges (50/35lbs)
15 Push-Ups

Rest until the 20:00 mark, then...

Complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Floor Press (50/35lbs)
10 Jumping Air Squats
15 Feet Anchored Sit-Ups

* Partners alternate full rounds with each other for each of the AMRAP's.

Shoulder Press for load:

Set 1: 3 reps @ 72%
Set 2: 3 reps @ 77%
Set 3: 2 reps @ 82%
Set 4: 2 reps @ 85%
Set 5: 5 reps @ 70%
Set 6: 5 reps @ 65%

B.

Complete as many rounds and reps as possible in 25 minutes of:
200 Meter Run
100 Foot Waiter Carry (50 feet each arm - 53/35lbs)
youtube.com/watch?v=5ySD7kqFiHw
15 Goblet Squats (53/35lbs)
250/200 Meter Row
100 Foot Double Kettlebell Front Rack Carry (53/35lbs)
30 V-Ups

Rx+ Movement Options:
10 Double Kettlebell Front Squats (53/35lbs)
20-25 Toes to Bar or GHD Sit-Ups

Every minute, on the minute, for 3 minutes:
Snatch Balance + Overhead Squat @ 50-60% of 1RM Snatch
youtu.be/GTj9pliPP8E

Followed by...

Every 2 minutes, for 12 minutes (6 sets of):
Snatch

Set 1 - 1.1 reps @ 61-66%
Set 2 - 1.1 reps @ 66-71%
Set 3 - 1.1 reps @ 71-76%
Set 4 - 1 rep @ 76-81%
Set 5 - 1 rep @ 81-86%
Set 6 - 1 rep @ 86+%

Followed by...

Every 2:30, for 5 minutes (2 sets of):
Snatch Lift-Off + 3 High Hang Snatch High Pulls @ 5-10lbs heavier than last successful snatch today.
youtu.be/RpoTmcGlaSw
* Pause for 2 seconds a the knees on the liftoff.

B.

For total time
10 Burpee Box Jump Overs (24/20")
20/15 Calorie Assault Bike
10 Burpee Box Jump Overs

Rest 3 minutes, then...

10/7 Calorie Assault Bike
20 Burpee Box Jump Overs (24/20")
10/7 Calorie Assault Bike

Goal = < 14 Minutes (including rest)
Cap = 16 Minutes

Adjust the 20/15 calories to something that can be completed in under 55 seconds.
Adjust the 20 burpee box jump overs to something that can be completed in under 65 seconds.

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 4-6 Tempo Strict Pull-Ups (bar or rings) @ 31A2
Station 2: 30-45 Second Hollow Hold
Station 3: 6-8 Ring or Stationary Dips*

* Add weight or tempo if this is easy; bands if it's difficult.

B.

Every 5 minutes, for 20 minutes (2 sets of):
Station 1: 800 Meter Run or 75/60 Calorie Echo/Assault Bike
Station 2: 20/15 Calorie Row + 150 Foot Farmer Carry (53-70/35-53lbs) + 150 Foot Sandbag Bearhug Carry or Double Kettlebell Front Rack Carry (53-70/35-53lbs)

Goal = < 4:00 of work each round.
Cap = 4:30 each round.

Every 2 minutes, for 12 minutes (6 sets of):
Push Press

Set 1 - 3 reps @ 65%
Set 2 - 3 reps @ 70%
Set 3 - 3 reps @ 75%
Set 4 - 2-3 reps @ 75-80%
Set 5 - 2-3 reps @ 75-80%
Set 6 - Max Reps @ 65% (record reps in comments)

B.

Complete as many rounds and reps as possible in 9 minutes of:
50 Double Unders
10 Front Squats (135/95lbs)

Rx+ Loading:
155/105lbs