A. Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups or L-Seated DB Presses
Minute 2 – 15 Burpees
Minute 3 – 21 V-Ups

*Increase or decrease the reps to make this challenging, but manageable for your ability level.

A. Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12 Toes to Bar
Minute 3 – 15 Burpees

*Increase or decrease the reps to make this challenging, but manageable for your ability level.

A. Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)

Rest 10 minutes until the running clock reaches 15:00, and then…

B. For time:
50 Calorie Row
50 Chest-to-Bar Pull-Ups

C. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

D. Three sets, not for time, of:
Death March x 20 reps
Immediately followed by. . .
Walking Lunge with Dumbbells x 20 steps
Rest 2 minutes

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps
Station 3 – Banded Glute Bridges x 30 reps @ 10X0

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
12 Alternating Reverse Lunges with KB Goblet Hold
200 Meter Run

A. Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.

If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.

B. Complete as many rounds and reps as possible in 12 minutes of:
9 Deadlifts (225/155 lbs)
12 Box Jumps (24″/20″)
200 Meter Run

A. Three sets for times of:
50 Double Unders
12 Kipping Handstand Push-Ups
1 Legless Rope Climb
Rest 60 seconds

B. Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%

C. For time:
20 Burpee Box Jump Overs (24″/20″)
30 Shoulder to Overhead (155/105 lbs)
40 Deadlifts (155/105 lbs)

D. Three sets of the following complex:
20 Dumbbell Tate Press
20 Dumbbell Skull Crushers
20 Dumbell Floor Press
Rest 2 minutes

Then. . .

One set of:
100 Banded Push Downs

Optional Additional Conditioning Session
Ten sets of:
Row 500 meters @ 2000 meter PR pace
Rest 60 seconds

A. Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B. Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Strict Pull-Ups x Max Reps
Rest 3 minutes

A. Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring or Bar Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B. Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Pull-Ups x Max Reps
Rest 3 minutes

A. Six sets of:
Front Squat with a Pause x 3-4 reps @ 4111
(MUST move up in weight from last week)
Rest 3 minutes

B. Every 4 minutes, for 16 minutes:
Ground to Overhead Barbell Cycling
*Set 1 – 9 reps @ 55-65% of 1-RM Clean & Jerk
*Set 2 – 9 reps @ 55-65%
*Set 3 – 9 reps @ 55-65%
*Set 4 – 9 reps @ 55-65%

For these sets, the goal is to keep the barbell in your hands and complete the reps effeciently and unbroken.

C. Four rounds for time of:
20 Calories of Rowing on Concept 2
15 Thrusters (115/83 lbs)
7 Muscle-Ups

D. Three sets of:
Banded Hamstring Curls x 30 reps
Rest 20 seconds
Banded Glute Bridges x 30 reps
Rest as needed

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

A. Four sets for times of:
15-Foot Legless Rope Climb from L-Seated Position
50-Foot Handstand Walk
Rest 60 seconds

B. For time:
50 Calorie Row
50 Deadlifts (225/155 lbs)
50 Calorie Row
50 Toes-to-Bar
50 Calorie Row
50 Strict Handstand Push-Ups

C. 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. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – L-Seated Dumbbell Press x 8 reps @ 2111 (keep elbows wide to the side of the body in line with shoulders and hips throughout the press)
Station 3 – Strict Pull-Ups x 8-12 reps @ 21X0

B. Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Assault Bike
20 Alternating Single-Arm Dumbbell Snatches

A. Every 3 minutes, for 18 minutes (6 sets):
3-Position Snatch (high hang, hang, then 2″ below the knee – pause for 2 seconds in each starting position)
Build over the course of the six sets.

B. Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Pull-Ups
10 Ground to Overhead (155/105 lbs)

A. Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk
Use blocks if you have them, but quickly reset yourself for the power jerk.

B. Five sets for max reps of:
45 seconds of Power Snatch (95/65 lbs)
Rest 45 seconds

C. Back Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 73%
Set 5- 10 reps @ 73%
Rest 2-3 minutes

D. Complete as many rounds and reps as possible in 2 minutes of:
10 Thrusters (95/65 lbs)
10 Bar-Facing Burpees
Rest 4 minutes, and repeat for a total of three sets. These must be sprint sessions. Do not pace – instead, learn how it feels to hit the throttle and hold nothing back…then rest 4 minutes and do it again.

Optional Additional Conditioning Work
Eight sets:
45 seconds Assault Bike @ 70+/80+ RPM
30 seconds Sled Drag
Rest 2 minutes
*Sled should not be a grind and be one continuous effort with no stops.