With a continuous running clock, perform the following:

0:00 – 1000 Meter Row

5:00 – 75 Shoulder to Overhead (115/75 lbs)

10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups

15:00 – 75 Wall Ball Shots (20/14 lbs)

20:00 – 75 Box Jump Overs (24″/20″)

25:00 – 800 Meter Run

With a continuous running clock, perform the following:

0:00 – 1000 Meter Row

5:00 – 75 Shoulder to Overhead (115/75 lbs)

10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups

15:00 – 75 Wall Ball Shots (20/14 lbs)

20:00 – 75 Box Jump Overs (24″/20″)

25:00 – 800 Meter Run

Rest Day

FITNESS EXPRESS

For time:

Run 400 Meters

30 Kettlebell Swings

20 Burpees

Run 800 Meters

20 Burpees

30 Kettlebell Swings

Run 400 Meters

FITNESS

A. Three sets of:

Overhead Squat x 4-6 reps @ 3211

Rest 60 seconds

Walking Lunges with Kettlebells x 20 steps

Rest 60 seconds

Dumbbell Renegade Rows x 6-10 reps (push-up, row left, push-up, row right = 1 rep)

Rest 60 seconds

B. For time:

Run 400 Meters

30 Kettlebell Swings

20 Burpees Run

800 Meters

20 Burpees

30 Kettlebell Swings

Run 400 Meters

A. Every 2 minutes, for 20 minutes (10 sets):

2 Snatches + 1 Overhead Squat

*Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

B. For time:

Run 400 Meters

10 Squat Snatches (135/95 lbs)

20 Burpees Over the Barbell

Run 800 Meters

20 Burpees Over the Barbell

10 Squat Snatches (135/95 lbs)

Run 400 Meters

A. Take 20 minutes to build to today’s 1-RM Snatch

B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps of:

Power Snatch @ 60% of todays heavy single

Overhead Squat

Ring Muscle-Up

*Time Cap = 30 Minutes If you know before you start that 55 reps is too much for you, scale from the beginning by skipping the rounds of 10 or 9, or by performing this as 10, 8, 6, 4, 2.

C. Three sets of:

2 Minutes of Banded Marching

Rest 20 seconds

60 seconds of Banded Squats

Rest 20 seconds

20 Reverse Hypers @ 50-60% of 1-RM Back Squat

Rest as needed

A. Four sets of:

Bent-Over Barbell Row x 6-8 reps @ 2111

Rest 60 seconds

L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time)

Rest 60 seconds

B. Five rounds for time of:

6 Strict Pull-Ups

18 Wall Ball Shots

A. Four sets of:

Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0

Rest 60 seconds

L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time)

Rest 60 seconds

B. Five rounds for time of:

5 Muscle-Ups or 10 Pull-Ups

20 Wall Ball Shots (20/14 lbs)

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)

followed by…

For perfect positioning:

10 Wall Walk + Handstand Walk

B. Every 3 minutes, for 18 Minutes (6 sets) of:

Split Jerk x 1 rep

Build to today’s heavy single.

Followed by…

One set of:

Strict Press x Max Reps @ 75% of 1-RM

C. Complete as many rounds and reps as possible in 12 minutes of:

25 Calories of Assault Bike

16 Burpee Box Jump Overs (24″/20″)

6 Strict Handstand Push-Ups to 4″/2″ Deficit

D. For completion:

Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps

followed by…

Tuck Rock to Tuck Press Hold x 30 reps

followed by…

Three sets of:

Hand Plank Shoulder Taps x 60 seconds (perform at max speed)

Optional Additional Conditioning Session

Row 5000 Meters @ 10 seconds slower than your 5k PR Pace

A. Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – 8-10 Barbell Good Mornings or Goat Bag Swings @ 3111

Station 2 – 6-10 Strict Supinated-Grip Pull-Ups

Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0

B. Complete as many rounds and reps as possible in 12 minutes of:

12 Alternating Reverse Lunges with Kettlebells

9 Toes to Bar (or 12 V-Ups)

6 Strict Handstand Push-Ups or L-Seated DB Presses

A. Every 3 minutes, for 18 minutes (6 sets):

Deadlift x 3 reps

*Set 1 – 3 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 3 reps @ 80-85%

*Set 4 – 2 reps @ 85-90%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 3 reps @ 80-85%

B. Complete as many rounds and reps as possible in 12 minutes of:

12 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)

9 Toes to Bar

6 Strict Handstand Push-Ups

A. Every minute, on the minute, for 12 mintues:

Minute 1 – 1-3 Strict Muscle-Ups + 1-3 Kipping Muscle-Ups + 1-3 Skin The Cats

Minute 2 – Handstand Walk x 15-20 Meters

Minute 3 – Unbroken Double-Unders x 50 reps

B. In 10-15 minutes build to today’s 1-RM Box Squat

Followed by…

Three sets of:

Tempo Back Squat x 3 reps @ 42X1

Rest as needed

Perform the Tempo Back Squats @ 75% of today Box Squat

C. Three rounds for time of:

Run 400 meters

15 Toes to Bar

9 Front Squats (195/135 lbs)

D. One set of:

300 Meter Sandbag Carry @ 80-120 lbs (bear hug hold only, no stopping)

Teams of three must complete a total of 4 sets each as quickly as possible of:

Row 500 Meters

—

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

—

Run 400 Meters

*Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

Teams of three must complete a total of 4 sets each as quickly as possible of:

Row 500 Meters

—

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

—

Run 400 Meters

*Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

A. Take 15-20 minutes to build to approximately 90% of your 1-RM Clean & Jerk

B. Against a 6-minute running clock, perform the following…

1 Clean & Jerk (225/155 lbs)

Unbroken Muscle-Ups

1 Clean & Jerk (255/170 lbs)

Unbroken Muscle-Ups

1 Clean & Jerk (275/185 lbs)

Unbroken Muscle-Ups

1 Clean & Jerk (295/195 lbs)

Unbroken Muscle-Ups

1 Clean & Jerk (315/205 lbs)

Unbroken Muscle-Ups

Time Cap: 6 Minutes

*Scoring – Each muscle-up performed is worth 10 points. Once an athlete comes off the rings, they must move to the barbell and complete the Clean & Jerk before returning to the rings. The athlete’s final score will be the heaviest clean & jerk they successfully lifted (one point per pound), plus 10 points for each muscle-up completed. For example: ATHLETE A – 255 lbs + 32 Muscle-Ups = 575 ATHLETE B – 295 lbs + 28 Muscle-Ups = 575

C. One set of:

400 meter Farmers Carry (32/24 kg)

D. Three sets of:

Dumbbell Skull Crushers x 10 reps

Rest as needed

Supinated-Grip Bent-Over Barbell Rows x 10 reps

Rest as needed