Five sets for max reps of:

60 seconds of Rowing (for calories)

60 seconds of Burpees

60 seconds of Box Jumps (24″/20″)

Rest 60 seconds

*Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.

Five sets for max reps of:

60 seconds of Rowing (for calories)

60 seconds of Burpees

60 seconds of Box Jumps (24″/20″)

Rest 60 seconds

*Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.

On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):

Push Press x 1 rep (start at 135/95 lb and add 10 lb. every minute)

Front Squat x 1 rep (start with the weight you finished with on the push press, add 10 lb. every minute)

Picking up on the one minute segment that you would have been starting your next round of front squats, perform 20 Wall Ball Shots on the minute, every minute, for up to 7 minutes. (If you make all 7 sets, terminate this portion of the workout and move on.)

If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.

Picking up on the minute you would have been starting your next set of wall ball shots, perform

10 Handstand Push-Ups (ladies – 7 reps) on the minute, every minute, for a maximum of 7 minutes.

If you cannot complete all 10/7 HSPUs within the designated minute, your workout is over. (Goal is to keep working for as long as possible…to be the last man/woman standing.)

A. Take 10-12 minutes to work on Pistols or Pistol Progressions

B. Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 10 Toes to Bar

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

A. Take 10-12 minutes to work on Pistols or Pistol Progressions

B. Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 10 Toes to Bar

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

A. Three sets, not for time, of:

12-15 Handstand Push-Ups

3-6 Muscle-Ups

B. Take 10-15 minutes to build to a heavy Clean and Jerk (heavy is based on how you feel)

C. Against a 90-second running clock, complete the following:

15 Pull-Ups

5 Ground to Overhead (175/115 lbs)

Double-Unders x Max reps

Rest 90 seconds between sets, and complete a total of 6 sets.

A. For max reps:

Strict Pronated-Grip Pull-Ups

Rest 90 seconds

Strict Mixed-Grip Pull-Ups

Rest 90 seconds

Strict Supinated-Grip Pull-Ups

*If you’re using assistance, use the same level of assistance for every set.

B. For time:

Row 1000 Meters

20 Burpees Over the Concept 2

40 Thrusters (45/33 lbs)

A. For max reps:

Strict Pronated-Grip Pull-Ups

Rest 90 seconds

Strict Mixed-Grip Pull-Ups

Rest 90 seconds

Strict Supinated-Grip Pull-Ups

*If you’re using assistance, use the same level of assistance for every set.

B. “Jackie”

For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

Rest Day

FITNESS EXPRESS

Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

25 Push-Ups

FITNESS

A. Three sets (12 minutes) of:

30 seconds of Dynamic Push-Ups

Rest 30 seconds

30 seconds of Toes to Bar

Rest 30 seconds

30 seconds of L-Sit or L-Sit Progression

Rest 90 seconds

B. Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

25 Push-Ups

A. Three sets (12 minutes) of:

30 seconds of Dynamic Push-Ups

Rest 30 seconds

30 seconds of Toes to Bar

Rest 30 seconds

30 seconds of L-Sit or L-Sit Progression

Rest 90 seconds

B. Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

25 Push-Ups

A. Complete as many rounds and reps as possible in 4 minutes of:

6 Hang Squat Cleans (175/115 lbs)

6 Burpees Over the Barbell

Rest exactly 3 minutes after Part A, and then:

B. Complete as many rounds and reps as possible in 6 minutes of:

4 Overhead Squats (135/95 lbs)

12/8 Ring Dips (take the OHS weight from the floor)

Rest exactly 3 minutes after Part B, and then:

C. For Max Calories:

8 Minutes of Rowing

A. Four sets of:

Front Squat x 6-8 reps @ 2111

(goal is to use the same load used on May 20th…and achieve 8 reps)

Rest 60 seconds

Turkish Get-Ups x 4 reps (2 each side)

(perform these slow and controlled, look for proper positioning and stability in each position)

Rest 60 seconds

B. Three rounds for time of:

30 Wall Ball Shots

20 Burpees

10 Box Jump-Overs

A. Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

Rest 2 minutes between sets.

B. Three rounds for time of:

30 Wall Ball Shots (20/14 lbs)

20 Burpees

10 Box Jump-Overs (24″/20″)

A. Take 10-15 minutes to build to a heavy Snatch

(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)

B. Take 10-15 minutes to build to a heavy Bench Press

(same thing here – heavy is based on how you are feeling today – not on what you think your max load should be)

C. For 20 minutes, perform the following movements every odd and even minute:

Even Minutes: Power Snatch x 3 reps @ 70-75% of today’s 1-RM

Odd Minutes: Bench Press x 3 reps @ 75-80% of today’s 1-RM