“Dissecting Kelly”
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.

“Dissecting Kelly”
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. Five sets of:
Front Squat with a Pause x 5-6 reps @ 4111
Rest 3 minutes

B. Every 3 minutes, for 21 minutes:
Ground to Overhead Barbell Cycling
*Set 1 – 8 reps @ 55% of 1-RM Clean & Jerk
*Set 2 – 8 reps @ 55%
*Set 3 – 8 reps @ 55%
*Set 4 – 5 reps @ 60%
*Set 5 – 2 reps @ 65%
*Set 6 – 2 reps @ 65%
*Set 7 – 1 rep @ 70%
For these sets, the goal is to keep the barbell in your hands and complete the reps effeciently and unbroken.

C. For time:
60 Wall Ball Shots (20/14 lbs to 10′ Target)
30 Calorie Row
15/10 Muscle-Ups
Rest until the running clock reaches 10:00, and then repeat once more.

D. Three sets of:
Banded Good Mornings x 30 reps
Rest 30 seconds
Banded March x 2 minutes
Rest 30 seconds

A. Three sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each @ 2111
Rest 60 seconds
Stationary Dips x 10-15 reps @ 2111
Rest 60 seconds

B. For time:
Row 1000 Meters
30 Strict Pull-Ups
Run 800 Meters

A Five sets of:
Deadlift x 3-4 reps @ 2111 (let the barbell settle on the ground between every rep)
Rest 90 seconds
Ring Dips x 10-12 reps @ 1111 (hold for 1 second in the bottom and top positions)
Rest 90 seconds

B. Three rounds for time of:
Run 400 Meters
15 Chest-to-Bar Pull-Ups

A. Five rounds for time of:
10 Handstand Push-Ups to 4″/2″ Deficit
15 Thrusters (155/105 lbs)
20 Burpees Over the Barbell
25 Pull-Ups

B. Four sets for max reps of:
30 seconds of GHD Sit-Ups
Rest 60 seconds

A. Five sets of:
Bench Press x 2.2.2.2 (rest 10 seconds between doubles)
Rest 20 seconds
Dynamic Push-Ups x 10-15 reps

Rest 3 minutes

B. In teams of two, with only one person working at a time, complete five sets each of:
200 Meter Farmer’s Carry
**Carry the heaviest implements you can handle in each hand.

A. Five sets of:
Bench Press x 2.2.2.2 (rest 10 seconds between doubles)
Rest 20 seconds
Dynamic Push-Ups x 10-15 reps

Rest 3 minutes

B. In teams of two, with only one person working at a time, complete five sets each of:
200 Meter Farmer’s Carry
**Carry the heaviest implements you can handle in each hand.

Rest Day

In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of:
5 Burpees
7 Box Jumps
9 Goblet Squats (heavy)

Cash-out 800m run for time

In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of:
5 Burpees
7 Box Jumps
9 Goblet Squats (heavy)

Cash-out 800m run for time

A. Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed
Build to today’s heaviest set.

B. Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set.

C. Three sets of:
Bulgarian Split Squat x 8 reps each @ 3011 (use heavy DBs or KBs in each hand)
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111
Rest 90 seconds

D. Five sets of:
100-Foot Sled Push (Heavy)
20/15 Calorie Assault Bike
100-Foot Sled Push (Heavy)
Rest 3 minutes

A. Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 Rest 45 seconds

B. Complete as many rounds and reps as possible in 3 minutes of:
12 Russian Kettlebell Swings
9 Air Squats
6 Push-Ups
Rest 60 seconds between sets, and repeat for a total of five sets. Pick up each set where you left off the previous set

A. Take 15 minutes to build to a heavy-ish Power Clean

B. “The Chief” Max rounds in three minutes of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Rest 60 seconds between sets, and repeat for a total of five sets. Pick up each set where you left off the previous set

A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

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. Complete as many rounds and reps as possible in 4 minutes of:
4 Thrusters (135/95 lbs)
4 Muscle-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (135/95 lbs)
8 Toes-to-Bar

D. Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515 (go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed