A. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Back Squat x 6 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Bat Wings x 5 reps @ 1215 (hold KBs/DBs in the top position for 5 full second each rep)
B. For time:
40 Wall Ball Shots
20 Burpees
30 Wall Ball Shots
15 Burpees
20 Wall Ball Shots
10 Burpees
A. Every two minutes, for 10 minutes (5 sets):
Back Squat *Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%
B. For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders
A. Three rounds @ 80-85% of: 10-12 Kipping Handstand Push-Up 50 Double-Unders 3-5 Bar Muscle-Ups For each of these movements, work on movement efficiency – make these as effortless as possible. B. Every two minutes, for 20 minutes (10 sets): Snatch x 1 rep Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+ C. Three rounds for time: 15 Calories of Rowing on Concept 2 15 Front Racked Kettlebell Squats (32/24 kg KBs) 15 Toes to Bar D. Three sets of: 60 seconds of Strict Handstand Push-Ups Rest 60 seconds 60 seconds of Strict Supinated Grip Pull-Ups Rest 60 seconds 60 seconds of Strict Ring Dips Rest 60 seconds Optional Session (Best performed 3-4 hours between sessions) Five sets of: Row 1000 meters @ 2000 meter PR Pace Rest 2 minutes