A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – 8-10 Barbell Good Mornings or Goat Bag Swings @ 3111
Station 2 – 6-10 Strict Supinated-Grip Pull-Ups
Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells
9 Toes to Bar (or 12 V-Ups)
6 Strict Handstand Push-Ups or L-Seated DB Presses
A. Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 3 reps
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
9 Toes to Bar
6 Strict Handstand Push-Ups
A. Every minute, on the minute, for 12 mintues:
Minute 1 – 1-3 Strict Muscle-Ups + 1-3 Kipping Muscle-Ups + 1-3 Skin The Cats
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
B. In 10-15 minutes build to today’s 1-RM Box Squat
Followed by…
Three sets of:
Tempo Back Squat x 3 reps @ 42X1
Rest as needed
Perform the Tempo Back Squats @ 75% of today Box Squat
C. Three rounds for time of:
Run 400 meters
15 Toes to Bar
9 Front Squats (195/135 lbs)
D. One set of:
300 Meter Sandbag Carry @ 80-120 lbs (bear hug hold only, no stopping)