In teams of three, with only one partner working at a time, complete 3 rounds each of: 

Row 500 Meters 
8 Front Squats (225/155 lbs – from the ground) 
followed immediately by…  

In teams of three, with only one partner working at a time, complete 3 rounds each of: 
Row 500 Meters 
8 Thrusters (135/95 lbs)

In teams of three, with only one partner working at a time, complete 3 rounds each of: 

Row 500 Meters 
8 Front Squats (225/155 lbs – from the ground) 
followed immediately by…  

In teams of three, with only one partner working at a time, complete 3 rounds each of: 
Row 500 Meters 
8 Thrusters (135/95 lbs)

A. Two sets of:
Row 500 Meters @ 70% of 500m PR Pace
50-Foot Handstand Walk
15 Strict Handstand Push-Ups
50-Foot Handstand Walk
Row 500 Meters @ 80% of 500m PR Pace
Rest as needed

B. Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpee Over Barbell

A. Three sets of: 
Front Squat x 6-8 reps 
Rest 60 seconds 
Single-Arm Press x 6-8 reps each arm 
Rest 60 seconds 
Double-Under Practice x 60 seconds 
Rest 60 seconds  

B. Every minute, on the minute, for 24 minutes: 
Minute 1 – 5 
Thrusters (go heavy) 

Minute 2 – 10 
Strict Pull-Ups 

Minute 3 – 15 
Box Jump-Overs

A. Every 3 minutes, for 15 minutes (5 sets) of: 
Front Squat x 2 reps  

B. Every minute, on the minute, for 24 minutes: 
Minute 1 – 5 
Thrusters (go heavy) 

Minute 2 – 10 
Strict Pull-Ups 

Minute 3 – 15 
Box Jump-Overs

A. Two sets of:

Row 500 Meters @ 70% of 500m PR Pace

50-Foot Handstand Walk 15 Strict Handstand Push-Ups

50-Foot Handstand Walk

Row 500 Meters @ 80% of 500m PR Pace Rest as needed

B. Complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters (135/95 lbs)

20 Pull-Ups

20 Burpee Over Barbell

A. Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111 Even Sets – Dumbbell Bench Press x 6 reps @ 2011
B. For time:
Run 800 Meters
40 Kettlebell Swings
20 Burpees
Row 1000 Meters

A. Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1 (rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
B. For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs) Run 800 Meters

A. Four sets of:
Jerk-Grip Overhead Squat x 4 reps @ 3311 Rest as needed
B. Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps (pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)
Immediately followed by…
Every two minutes, for 12 minutes (6 sets):
Split Jerk x 1 rep
Build to today’s heavy.
C. Three rounds for time of:
Run 400 meters
30 Wall Ball Shots (30/20 lbs)
20 Burpees to Target 6″ Above Reach D. Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press (perform as a complex laying flat on the floor.) Rest 60 seconds

In teams of 5, complete 3 sets each of:
30 Calorie Row
30 Burpees
30 Sit-Ups
30 Wall Ball Shots

Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

In teams of 5, complete 3 sets each of:
30 Calorie Row
30 Burpees
30 Sit-Ups
30 Wall Ball Shots

Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

A. Two sets for times of:
20 Calories of Rowing
10/7 Muscle-Ups
50-Foot Handstand Walk
Rest 3 minutes

B. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 65-70%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Clean
*Sets 1-5 = 2 reps @ 70-90% (building)
*Sets 6-8 = 1 rep @ 90-100%

C. Every 30 seconds for 5 minutes (10 sets):
Deadlift x 3 reps @ 65-70%

D. Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 Deadlifts (225/155 lbs)

Rest until the running clock reaches 15:00, and then…

For time:
60 Toes-to-Bar
*You must open with a set of max unbroken reps.

This will be scored as two separate portions:
Score 1: Max Unbroken Reps
Score 2: Time to complete 60 Toes-to-Bar

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

For time:
Run 5k

A. Three sets, not for time, of:
Stationary or Ring Dips x 5-7 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Under Practice x 45-60 seconds

B. Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings
7 Strict Pull-Ups

A. Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Unders x 30-40 reps

B. “Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%

B. Every 2 minutes, for 6 minutes (3 sets):
Snatch Pulls x 3 reps @ 90-105%
Rest 2 minutes

C. Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

D. Four rounds for time of:
6 Hang Squat Snatches (135/95 lbs)
12 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

Three rounds for time of:
12 Shoulder to Overhead (135/95 lbs)
12 Bar-Facing Burpees

Rest 4 minutes, and then…

Two rounds for time of:
100 Double-Unders
30 Push-Ups