A. Four sets of:
Strict Pull-Ups x 1-2 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes
B. Complete as many rounds and reps as possible in 6 minutes of:
3 Dumbbell Ground to Overhead
3 Burpees
6 Dumbbell Ground to Overhead
6 Burpees
9 Dumbbell Ground to Overhead
9 Burpees
12 Dumbbell Ground to Overhead
12 Burpees
A. Four sets of:
Weight Pull-Ups x 1-2 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes
B. Three sets for max reps/calories:
60 seconds Row for calories
30 seconds Res
t 60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows
30 seconds Rest
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90%
B. Build to today’s 2-RM Snatch
Drop back down to 65%, and then…
Build to today’s 1-RM Snatch
Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
C. Complete as many rounds and reps as possible in 10 minutes of:
50 Calories of Rowing
40 Toes-to-Bar
30 Wall Ball Shots (30/20 lbs)
20 Muscle-Ups
Rest exactly 3 minutes, and then…
D. Complete as many rounds and reps as possible in 8 minutes of:
40 Chest-to-Bar Pull-Ups
30 Alternating Pistols
20 Strict Handstand Push-Ups
Rest exactly 3 minutes, and then…
E. Complete as many round and reps as possible in 6 minutes of:
30 Shoulder to Overhead (95/65 lbs)
20 Burpee Box Jump Overs (24″/20″)