A. Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 – Back Squat x 6-8 reps @ 32X1
Station 2 – Strict Pull-Ups x 8-12 reps @ 2110
Station 3 – Alternating Lateral Lunges x 20 reps
Station 4 – L-Seated Dumbbell Press x 10-12 reps @ 2111

B. Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots

A. Take 20 minutes to build to a 3-RM Back Squat

Note best successful 3-RM.

B. For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

C. Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)

A. Two sets of:
Strict Muscle-Ups x Max Unbroken Reps
Rest 2 minutes

Rest until Fully Recovered then. . .

3 minutes of Max rep Muscle-Ups

B. Take 15 minutes, not more, to establish a 1-RM Clean & Jerk
(You may elect to do either a power or full – which ever allows you to lift more, but please note below next to the weight lifted whether it was a full or power clean.)

Rest exactly 10 minutes after session A, and then…

C. Every minute, on the minute, until you can no longer maintain 60 second rounds:
6 Power Cleans (185/125 lbs)
12 Chest-to-Bar Pull-Ups

Goal is to race through sets as quickly as possible, then rest the remainder fo the minute. Note times to completion in each of the sets.

For time:
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
30/15 Pull-ups
200m run
30 Double Unders
30/15 pull-ups
200m run
30 double unders
200m run

For time:
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
30/15 Pull-ups
200m run
30 Double Unders
30/15 pull-ups
200m run
30 double unders
200m run

A. 10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

B. For perfect positioning:
10 Wall Walk + Handstand Walk

C. Four rounds for time:
30 Calories of Rowing
20 Burpees Over the Erg
10 Bar Muscle-Ups

D. For efficiency:
100 Hand Plank Shoulder Taps
75 Tuck Rocks
50 V-Ups

In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
10 Burpees
Run 200 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
10 Burpees
Run 200 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

A. Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95%

B. Every 2 minutes, for 20 minutes (10 sets):
Clean
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95%

C. Every 2 minutes, for 12 minutes (6 sets) of:
Dead-Stop Front Squat x 1 rep @ 90-95% of 1-RM Dead Stop Front Squat

D. Complete as many rounds and reps as possible in 6 minutes of:
12 Toes to Bar
12 Kettlebell Swings (24/16 kg)
12 Box Jumps (24″/20″)

E. Three sets of:
Sinlge-Arm Dumbbell Press x 6-8 reps each arm
Rest as needed
Single-Arm Dumbbell Row x 6-8 reps each arm
Rest as needed

Optional Additional Conditioning Session
Run 1000 meters @ 70%
Rest 60 seconds
Run 800 meters @ 80%
Rest 3 minutes
Run 1000 meters @ 70%
Rest 60 seconds
Run 600 meters @ 85%
Rest 3 minutes
Run 1000 meters @ 70%
Rest 60 seconds
Run 400 meters @ 90%
Rest 3 minutes
Run 1000 meters @ 70%
Rest 60 seconds
Run 200 meters @ 95%

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Row 30 Calories

A. Take 15-20 minutes and build to today’s 1-RM Power Clean

B. For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups

Rest Day

FITNESS EXPRESS

Complete as many rounds and reps as possible in 8 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 8 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 8 minutes of:
5 Toes to Bar
10 Push-Ups

FITNESS

A. Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B. Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

A. Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B. Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

A. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

B. Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85-90% of today’s heavy single

C. Every minute on the minute for 21 minutes (7 sets):
Minute 1: 8 Chest-to-Bar Pull-Ups + 4 Deadlifts (315/215 lbs)
Minute 2: 10 Kettlebell Thrusters (24/16 kg)
Minute 3: 15/10 Calories of Assault Bike

Immediately followed by. . .

Three rounds for time of:
8 Chest-to-Bar Pull-Ups
4 Deadlifts (315/215 lbs)
10 Kettlebell Thrusters (24/16 kg)
15/10 Calories of Assault Bike

D. Two sets of:
Banded Good Mornings x 40 reps
Rest 30 seconds
Banded Hamstring Curls x 30 reps
Rest 30 seconds
Banded March x 3 Minutes
Rest as needed