A. Every 6 minutes, for 30 minutes (5 sets):

Run 400 Meters

10 Dumbbell Thrusters

15 Push-Ups

20 Walking Lunges with Dumbbells

B. Three sets of:

Supine Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Hollow Body Holds x 60 seconds

Rest 60 seconds

A. Every 6 minutes, for 30 minutes (5 sets):

Run 400 Meters

12 Overhead Squats (155/105 lbs)

12 Chest-to-Bar Pull-Ups

12 Box Jump-Overs (24″/20″)

B. Three sets of:

Supine Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Alternating Shoulder Tap Plank Holds x 60 seconds

Rest 60 seconds

A. Three sets of:

6-8 Rocking Box Bridges (slow and controlled)

Rest 60 seconds

Kipping Pull-Ups on Rings x 8-10 reps

Rest 60 seconds

B. Eight sets of:

Split Jerk x 3 reps @ 75-78% (goal is 2-3% more than last week)

Rest 90 seconds

Followed by…

One set of:

Push Press x Max Unbroken Reps @ 75% of last weeks 1-RM

C. Five rounds for time of:

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

1 Legless Rope Climb

Immediately followed by…

For time:

50/40 Calories of Assault Bike

30 Kettlebell Swings (32/24 kg)

40/30 Calories of Assault Bike

20 Kettlebell Swings (32/24 kg)

30/20 Calories of Assault Bike

10 Kettlebell Swings (32/24 kg)

*If possible, note two different times…time through the HSPUs and Rope Climbs, and then total time.

D. Every minute, on the minute, for 12 minutes:

Minute 1 – Ab Roll Outs x 8-10 reps

Minute 2 – Hollow Rocks x 30 seconds

Minute 3 – Seated L-Sit Double Leg Lifts x 30 seconds

Optional Additional Conditioning Session

Five sets of:

Row 1000 meters @ 2 seconds faster than your 5k PR Pace

Rest 2 minutes

A. Four sets of:

Bulgarian Goat Bag Swings x 15 reps

Rest 45 seconds

Single-Leg Hip Bridges x 10 reps each leg @ 2011

Rest 45 seconds

Reverse Snow Angels x 15-20 reps

Rest 45 seconds

B. Two sets of:

Row 500 Meters

Rest 5 minutes

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

Halting Clean Deadlift + Clean Pull + Power Clean + Clean

Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

B. Two sets for times of:

Row 500 Meters

Rest 5 minutes

A. Every minute, on the minute, for 15 minutes:

Minute 1 – 4-6 Strict Handstand Push-Ups to 6″/4″ Deficit

Minute 2 – 12 Toes-to-Bar

Minute 3 – 30 Double Unders + 10 Overhead Squats (95/65 lbs)

B. Box Squat

*Set 1 – 5 reps @ 60% of last week’s 1-RM Box Squat

*Set 2 – 3 reps @ 70%

*Set 3 – 2 reps @ 75%

*Set 4 – 2 reps @ 80%

*Set 5 – 1 rep @ 85%

*Sets 6-8 rep – 1 rep @ 90% or more

Rest 2 minutes between sets.

Followed by…

Every 2 Minutes, for 6 Minutes (3 sets) of:

Tempo Back Squat x 5 reps @ 42X1

*Aim to increase load by 2-3% on last week.

C. For time:

21 Calories of Assault Bike

21 Chest-to-Bar Pull-Ups

15 Front Squats (185/135 lbs)

15 Burpees Over the Barbell

9 Power Cleans (185/135 lbs)

9 Muscle-Ups

D. One set of:

300 Meter Sandbag Carry (80-120 lbs) (no stopping)

Four sets for max reps of

: 60 seconds of Rowing (for calories)

Rest 60 seconds (while your partner rows if you have a teammate)

60 seconds of Jumping Squats (75/55 lbs)

Rest 60 seconds

60 seconds of Strict Pull-Ups (any grip)

Rest 60 seconds

60 seconds of Push-Ups (focus on good ROM)

Rest 60 seconds

Four sets for max reps of:

60 seconds of Rowing (for calories)

Rest 60 seconds (while your partner rows if you have a teammate)

60 seconds of Jumping Squats (75/55 lbs)

Rest 60 seconds

60 seconds of Strict Pull-Ups (any grip)

Rest 60 seconds

60 seconds of Push-Ups (focus on good ROM)

Rest 60 seconds

A. In 15-20 minutes build to today’s 3-RM Clean & Jerk

(drop from overhead every rep, but immediately place your hands on the barbell for the next rep)

B. Three sets of:

Clean & Jerk x 1 rep @ 100% of today’s 3-RM

Rest as needed

Followed by…

Three sets of:

Clean & Jerk x 3 reps @ 80% of today’s 3-RM

Rest as needed

Followed by…

One set of:

Clean & Jerk x 5 reps @ 70% of today’s 3-RM

C. For time:

800 meter Run

20 Strict Handstand Push-Ups

30 Toes-to-Bar

40 Burpees to Target 6″” Above Reach

30 Toes-to-Bar

20 Strict Handstand Push-Ups

800 meter Run

D. Three sets of:

Close-Grip Dumbbell Bench Press x 10 reps

Rest as needed

Supinated-Grip Bent-Over Barbell Rows x 10 reps

Rest as needed

A. Three rounds of:

Back Squat x 8 reps @ 3011

Rest 60 seconds

Dumbbell Bench Press x 8 reps @ 2011

Rest 60 seconds

V-Ups x 20 reps

Rest 60 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:

Run 200 Meters with Medicine Ball

15 Wall Ball Shots (20/14 lbs)

15 Kettlebell Swings (32/24 kg)

A. Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 95%

Rest 2 minutes between sets

*Increase loads by 4-5% from those used on June 8, 2016.

B. Complete as many rounds and reps as possible in 15 minutes of:

20 Russian Kettlebell Swings (heavy)

15 Wall Ball Shots

Run 200 Meters

A. Three sets, not for time, of:

Rope Climbs x 2-3 ascents

Alternating Pistols x 12-16 reps

Bar Muscle-Up x 6-8 reps

B. Every 90 seconds for 15 minutes (10 sets):

Back Squat x 2 reps @ 85%

Followed by…

One set of:

Back Squat x 8 reps @ 60%

C. Complete as many rounds and reps as possible in 17 minutes of:

50 Calorie Row

50 Wall Ball Shots (20/14 lbs)

50 Shoulder to Overhead (115/83 lbs)

50 Box Jumps (24″/20″)

D. Three sets of:

Banded Good Morning x 50 reps

Rest as needed

Optional Additional Conditioning Session

10 minutes of Assault Bike @ 60%

Followed by…

Twenty-four sets of:

30 seconds of Assault Bike @ 75/65 rpm or more

Rest 30 seconds

A. Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Roll to Candlestick x 10 reps

Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups

Station 3 – 60 seconds of Hollow Body Hold

Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups

B. Three sets for max reps of:

60 seconds of Burpees

Rest 60 seconds

60 seconds of Box Jump or Step-Overs

Rest 60 seconds

60 seconds of Dumbbell Plank Rows (hold push-up position, row left, row right…repeat)

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

A. Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps

Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups

Station 3 – 60 seconds of Hollow Body Hold

Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps

B. Three sets for max reps of:

60 seconds of Burpees

Rest 60 seconds

60 seconds of Box Jump or Step-Overs

Rest 60 seconds

60 seconds of Dumbbell Plank Rows (hold push-up position, row left, row right…repeat)

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

Rest Day