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

A. Three sets of:
Turkish Get-Ups x 6 reps (3 each arm)
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds Side Plank x 45 seconds each
Rest 45 seconds

B. Three rounds for time of:
30 Kettlebell Swings
20 Push-Ups

A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk
Build over the course of the 10 sets to something heavy.

B. “Elizabeth” Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips

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 *Set 6 – 85% x 1 rep *Set 7 – 85-90% x 1 rep *Set 8 – 90+% x 1 rep *Set 9 – 90+% x 1 rep *Set 10 – 90+% x 1 rep B. Every 3 minutes, for 12 minutes: Power Clean Push-Jerk Barbell Cycling *Set 1 – 5 reps @ 65-75% of 1-RM Clean & Jerk *Set 2 – 5 reps @ 60-75% *Set 3 – 5 reps @ 60-75% *Set 4 – 5 reps @ 60-75% C. Six sets for times: Row 500 meters 10 Burpee Box Jump Overs (24″/20″) Rest 60 seconds Try to keep your sets within 10 seconds of each other from fastest to slowest. D. Three sets of: Sumo Deadlift x 6 reps @ 12X2 (use 50% of your 1-RM Deadlift) Rest as needed Banded March x 2 minutes Rest as needed

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 30 Kettlebell Swings
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest

A. Three sets for times of: 1 Legless Rope Climb (15′) 1 Rope Climb – with legs (15′) 50-Foot Handstand Walk Rest 90 seconds B. Five rounds for time of: 10 Deadlifts (245/165 lbs) 10 Burpee Box jump Overs (24″/20″) Rest 5 minutes, and then… C. Four rounds for time of: 6 Power cleans (185/125 lbs) 20 Wall Ball Shots (30/20 lbs) Rest 5 minutes, and then… D. Three rounds for times of: 15 Overhead Squats (115/75 lbs) 15 Toes-to-Bar E. For completion: 400 Meter Sandbag Carry (Bear Hug) Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.

A. Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB
10 Burpees

C. Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

A. Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB
10 Burpees

C. Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

A. Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press and then… Take exactly 10 minutes to build to today’s heavy Push Press B. Four sets for max reps of: 30 seconds of Power Snatch @ 60% of 1-RM Snatch Rest 90 seconds Note the weight used and the reps achieved. C. Back Squat Set 1- 5 reps @ 70% Set 2- 3 reps @ 80% Set 3- 1 rep @ 85-90% Set 4- 10 reps @ 70% Set 5- 10 reps @ 70% Rest 2-3 minutes D. For time: 27 Thrusters (95/65 lbs) 12 Bar Muscle-Ups 21 Thrusters 9 Bar Muscle-Ups 15 Thrusters 6 Bar Muscle-Ups 9 Thrusters 3 Bar Muscle-Ups