A. Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)
Station 2 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 3 – Supine Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
B. Against a 2-minute running clock, complete a total of six sets of the following:
Row 300/250 Meters Push-Ups x Max Reps
Rest 2 minutes between sets.
A. Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)
Station 2 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 3 – Supine Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
B. Against a 2-minute running clock, complete a total of six sets of the following:
Row 300/250 Meters Push-Ups x Max Reps
Rest 2 minutes between sets.
A. Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 2 reps @ 70-80% of 1-RM Jerk
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Jump to Split x 1 rep @ 80-100% of 1-RM Jerk
B. Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-4 = 2 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%
C. Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean @ 60% (high hang, mid-patella, floor)
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%
D. Four sets, not for time, of:
Strict Handstand Push-Ups x 8-10 reps (go to a deficit if this rep range is easy)
Strict Chest-to-Bar Pull-Ups x 6-8 reps
L-Sit Hold x 30-45 seconds
Optional Additional Conditioning Session Complete as many rounds and reps as possible in 6 minutes of:
6 Sandbag Squats (80-100 lbs)
100-Foot Sandbag Carry (bear hug only)
6 Sandbag Squats (80-100 lbs)
100-Foot Sandbag Carry (bear hug only)
Rest 3 minutes, and then…
Complete as many rounds and reps as possible in 12 minutes of:
20 Calorie Assault Bike
100-Foot Kettlebell Farmers Carry (32/24 kg)
100-Foot Overhead Kettlebell Carry (32/24 kg)