In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wall Ball Shots

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wall Ball Shots

A. Three sets, not for time, of:
Kettlebell Halo’s x 5 reps each direction
Bottom’s Up Kettlebell Walk x 100′ each arm
Goblet Squat x 3-5 reps @ 3311

B. In teams of two, alternate sets to complete as many as possible in 20 minutes of:
500 Meter Row
Farmer’s Carry x 100 meters

C. Optional Finisher
For time:
500 Meter Row

A. Three sets, not for time, of:
Kettlebell Halo’s x 5 reps each direction
Bottom’s Up Kettlebell Walk x 100′ each arm
Goblet Squat x 3-5 reps @ 3311

B. In teams of two, alternate sets to complete as many as possible in 20 minutes of:
500 Meter Row
Farmer’s Carry x 100 meters

C. Optional Finisher
For time:
500 Meter Row

A. For time:
30 Overhead Squats (135/95 lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (135/95 lbs)
600 Meter Run

B. Optional Finisher – For time:
500 Meter Row

A. For time:
60 Wall Ball Shots (30/20 lbs)
20 Ground to Overhead (135/95 lbs)
10 Muscle-Ups

Rest 4 minutes, and then…

B. For time:
160 Double-Unders
80 Kettlebell Swings (32/24 kg)
40 Toes-to-Bar

Rest 4 minutes, and then…

C. For time:
50 Burpee Box Jump-Overs (24″/20″)

A. Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds

B. In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:
3 Dumbbell Man-Makers
6 Box Jump Overs

A. Take 20 minutes to build to today’s 1-RM Clean & Jerk

B. In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:
3 Power Cleans (185/125 lbs)
6 Tall Box Jumps
9 Push-Ups

Rest Day

A. Four sets of:
Back Squat x 8-10 reps
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds

B. Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings
Burpees x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

A. Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM

B. Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings (24/16 kg)
Pull-Ups x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

A. For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set.

B. Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.

C. For Time:
30 Back Squats @ 75% of 1-RM
30 Muscle-Ups

A. Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 60 seconds
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. In teams of two, alternate sets to complete four each of:
10 Dumbbell Ground to Overhead
10 Box Step-Overs
400 Meter Run

A. Every 3 minutes, for 15 minutes (5 sets) of:
Push Press x 2-3 reps

B. In teams of two, alternate sets to complete four each of:
10 Ground to Overhead
10 Box Jump Overs
400 Meter Run

Choose weight that is challenging for partners to move without rest through the ten reps.

A. Every 3 minutes, for 30 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%

B. Every 3 minutes, for 30 minutes (10 sets):
Clean
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%

C. For time:
30 Calorie Assault Bike
15 Ground to Overhead (155/105 lbs)
20 Calorie Assault Bike
10 Ground to Overhead (155/105 lbs)
10 Calorie Assault Bike
5 Ground to Overhead (155/105 lbs)