“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(RX = 135/95 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(RX = 135/95 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(RX = 24”/20” / 20/14 lbs)

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(RX = 135/95 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(RX = 135/95 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(RX = 24”/20” / 20/14 lbs)

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(RX = 135/95 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(RX = 135/95 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(RX = 24”/20” / 20/14 lbs)

A. Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Barbell Roll-Outs x 6-8 reps
Rest 45 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Man-Makers
200 Meter Run
10 Burpees
200 Meter Run

A. Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 reps

Build no heavier than mechanical failure.

B. Complete as many rounds and reps as possible in 15 minutes of:
Ground to Overhead x 10 reps (135/95 lbs)
200 Meter Run
Burpee Pull-Ups x 10 reps
200 Meter Run

A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-75%
(high hang, mid-thigh, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 75-85%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch @ 85-95%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull x 2 reps @ 95-100%

B. Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

C. Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpees Over the Barbell
Thrusters (115/75 lbs)
Chest-to-Bar Pull-Ups

D. Three sets of:
Strict Supinated-Grip Pull-Ups x max reps
Rest 90 seconds

A. Four sets of:
Overhead Squat x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 3-5 reps @ 3110
(add weight if possible)
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
20 Kettlebell Swings
20 Push Press (DB or BB)
20 Box Jumps or Step-Ups

C. Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

A. Every 3 minutes, for 18 minutes (6 sets) of:
Snatch x 1.1.1
(rest 7-10 seconds between singles)

B. Complete as many rounds and reps as possible in 8 minutes of:
20 Power Snatches (95/65 lbs)
20 Push Presses (95/65 lbs)
20 Box Jumps (24″/20″)

C. Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

Rest Day

In teams of two, with only one person working at a time, complete:
100 Burpees
200 Kettlebell Swings
300 Squats
600 Meter Run*
300 Squats
200 Kettlebell Swings
100 Burpees

Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns

In teams of two, with only one person working at a time, complete:
100 Burpees
200 Kettlebell Swings
300 Squats
600 Meter Run*
300 Squats
200 Kettlebell Swings
100 Burpees

Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns

A. Five sets of
Strict Ring to Sternum Pull-Ups x 5 reps
Rest as needed

Followed by…

Three sets of:
Box Bridge Handstand Push Ups to deficit of your choice x Max Reps
Rest as needed

B. Three rounds for time of:
12 Calories of Assault Bike
9 Thrusters (115/75 lbs)
6 Strict Handstand Push-Ups to 2″/0″ Deficit

Rest until the running clock reaches 10:00, and then…

C. Two rounds for time of:
15 Calories of Assault Bike
12 Shoulder to Overhead (155/115 lbs)
9 Toes-to-bar

Rest until the running clock reaches 20:00, and then…

D. For time:
21 Calories of Assault Bike
15/12 Ring Muscle-Ups
9 Squat Cleans (185/125 lbs)

E. Four sets of:
Seated Overhead Dumbbell Press x 6-8 reps @ 2011
Rest as needed
Prone Chinese Planks x 60 seconds
Rest as needed

A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B. Four rounds for time of:
14 Alternating Dumbbell Snatch
14 V-Ups
400 Meter Run

A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters

B. Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run

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 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep

B. Build to 85-90% of your 1-RM Snatch, and then…

For time:
15 Snatches @ 85% of your 1-RM

*Penalty – If you fail an attempt, perform 10 Burpees Over the Barbell before taking your next attempt. Note how many, if any, attempts were failed over the course of the 10 reps.

C. Take 15-20 minutes to find your 10-RM Back Squat

*Be smart about how you warm up for this. Warm-up with low volume singles or doubles until you reach a load that you think will be an appropriate challenge for 10 unbroken reps.

A. Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B. Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps

Rest 3 minutes between sets.

A. Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B. Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps

Rest 3 minutes between sets.

A. For max reps in 2 minutes:
100 Double-Unders
Muscle-Ups x Max Reps in remaining time

Note when you complete the double-unders, a good goal would be right at the 60 second mark.

B. Four sets of:
2 Jerk-Grip Push-Presses from Behind the Neck + 2 Jerk-Grip Overhead Squats @ 2211
Rest as needed

C. Every minute, on the minute, for 16 minutes:
Split Jerk x 1 rep

Build over the course of the 16 sets, to today’s heavy 1-RM.

D. Three rounds for time of:
400 meter run
10 Ground to Overhead (155/105 lbs)
20 Toes to Bar
30 Wall Ball Shots (30/20 lbs to Target)