A. Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – Deadlift x 6-8 reps @ 30X1

Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1

Minute 3 – Russian Step-Ups x 10 reps on Left Leg

Minute 4 – Russian Step-Ups x 10 reps on Right Leg

Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010

B. Three rounds for time of:

Row 300 Meters

20 Kettlebell Swings

10 Goblet Squats

Use the same kettlebell for both movements.

A. Every 4 minutes, for 20 minutes (5 sets):

Clean x 1.1.1.1

(rest 10 seconds between singles)

Rest 30 seconds

Strict Handstand Push-Ups x max reps

Note weight used and reps achieved.

B. Three rounds for time of:

15 Deadlifts (155/105 lbs)

12 Hang Power Cleans (155/105 lbs)

9 Front Squats (155/105 lbs)

6 Jerks (155/105 lbs)

A. Every 2 minutes, for 20 minutes (10 sets):

Snatch

*Sets 1-2 = 3 reps @ 50-60%

*Sets 3-4 = 2 reps @ 60-70%

*Sets 5-6 = 1 rep @ 70-80%

*Sets 7-8 = 1 rep @ 80-90%

*Sets 9-10 = 1 rep @ 90-95%

B. Every 2 minutes, for 20 minutes (10 sets):

Clean

*Sets 1-2 = 3 reps @ 50-60%

*Sets 3-4 = 2 reps @ 60-70%

*Sets 5-6 = 1 rep @ 70-80%

*Sets 7-8 = 1 rep @ 80-90%

*Sets 9-10 = 1 rep @ 90-95%

C. Ten sets of:

Dead-Stop Front Squat x 2 reps @ 80% of Current 1-RM Dead Stop Front Squat

Rest 45 seconds

D. For time:

30 Kettlebell Swings (32/24 kg)

500 Meter Row

30 Kettlebell Swings (32/24 kg)

*This is a sprint, and needs to be performed as such.

Optional Additional Conditioning Session

Two sets of:

600 meters @ 80%

Rest 60 seconds

600 meters @ 50%

Rest 60 seconds

600 meters @ 80%

200 meter walk

Total Distance: 4000 meters

Five sets of “Barbara”:

Against a 3 minute running clock, complete as many rounds and reps as possible of:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

Rest 3 minutes between sets, and pick up the next set where you left off.

Five sets of “Barbara”:

Against a 3 minute running clock, complete as many rounds and reps as possible of:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

Rest 3 minutes between sets, and pick up the next set where you left off.

Rest Day

FITNESS EXPRESS

For time:

12 Dumbbell Ground to Overhead

12 Box Jumps

400m run

9 Dumbbell Ground to Overhead

9 Box Jumps

400m run

6 Dumbbell Ground to Overhead

6 Box Jumps

Run 400 Meters

FITNESS

A. Four sets of:

Good Mornings x 8-10 reps @ 3011

Rest 45 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

B. For time:

Dumbbell Ground to Overhead x 12 reps

Box Jumps x 12 reps

Dumbbell Ground to Overhead x 9 reps

Box Jumps x 9 reps

Dumbbell Ground to Overhead x 6 reps

Box Jumps x 6 reps

Run 400 Meters

A. Every 3 minutes, for 18 minutes (6 sets):

Snatch Balance + 3 Overhead Squats

Build to today’s heaviest snatch balance + 3 overhead squats.

B. For time:

12 Power Snatches (115/75 lbs)

12 Box Jumps (30″/24″)

9 Power Snatches (115/75 lbs)

9 Box Jumps (30″/24″)

6 Power Snatches (115/75 lbs)

6 Box Jumps (30″/24″)

Run 400 Meters

A. In 15 minutes or less, build to today’s “heavy”… Back Squat x 1 rep

B. Every 2 minutes, for 6 minutes (3 sets):

Back Squat x 3 reps @ 85% of today’s heavy single

C. Every minute, on the minute, for 30 minutes (10 Rounds):

Minute 1: 8 Chest-to-Bar Pull-Ups + 4 Deadlifts (315/215 lbs)

Minute 2: 10 Kettlebell Thrusters (24/16 kg)

Minute 3: 15/10 Calories of Assault Bike

D. Three sets of:

Glute-Ham Raises x 10 reps

Rest as needed

Barbell Glute Bridges x 6 reps @ 3011

Rest as needed

A. Four sets of:

Back Squat x 8-10 reps @ 30X1

Rest 60 seconds

Strict Pull-Ups x 4-6 reps @ 21X0

(add as much weight as possible while achieving at least 4 reps)

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. For time:

Row 1000 Meters

followed immediately by . . .

Three rounds of:

20 Kettlebell Swings

10 Toes to Bar

10 Strict Handstand Push-Ups or L-Seat

A. Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat

and then…

Three sets of:

Back Squat x 3 reps @ 85-90% of your 1-RM

Rest 60 seconds

Single-Arm Dumbbell Row x 10-12 reps @ 2111

Rest 60 seconds

B. For time:

Row 1000 Meters

followed immediately by . . .

Three rounds of:

30 Double-Unders

20 Kettlebell Swings (32/24 kg)

10 Strict Handstand Push-Ups

Time cap = 15 minutes

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

Minute 1 – Freestanding Handstand Hold x 20-30 seconds (use assistance if needed)

Minute 2 – Roll to Candlestick x 10 reps

Minute 3 – Overhead Stability Hold x 30-45 seconds

(Use PVC pipe, bands and kettlebells)

B. Every 2 minutes, for 6 minutes (3 sets):

Behind the Neck Press in Split x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Jump to Split x 2 reps @ 70-80% of 1-RM Jerk

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):

Jump to Split x 1 rep @ 80-100% of 1-RM Jerk

C. Every 2 minutes, for 20 minutes (10 sets):

Split Jerk

*Sets 1-3 = 2 reps @ 70-80%

*Sets 4-6 = 2 reps @ 80-90%

*Sets 7-8 = 1 rep @ 90-95%

*Sets 9-10 = 1 rep @ 95+%

D. Every 2 minutes, for 6 minutes (3 sets):

3-Position Clean + Jerk @ 60%

(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):

Hang Clean + 2 Cleans + Jerk

*Sets 1-2 = 70%

*Sets 3-4 = 80%

*Sets 5-6 = 85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Clean Pull + Clean & Jerk @ 90%

Optional Additional Conditioning Session Every 5 minutes, for 20 minutes (4 sets):

Row 500 meters

100-Foot Sandbag Carry (bear hug hold, moderate load)

10 Burpees Over the Sandbag

100-Foot Sandbag Carry (bear hug hold, moderate load)

10 Burpees Over the Sandbag

A. Three sets of:

Dumbbell or Barbell Push Press x 6-8 reps

Rest 45 seconds

Single Leg Hip Bridge x 8-10 reps each leg @ 2011

Rest 45 seconds

Partnered Leg Tosses x 15-20 reps

Rest 45 seconds

B. Every minute, on the minute for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 8 Tall Box Jumps

(you pick the height – jump up and step down)

A. Every 3 minutes, for 15 minutes (5 sets):

Push Press x 3-5 reps

Goal is to establish today’s 5-RM.

B. Every minute, on the minute, for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 5 Power Cleans

(use the heaviest weight you believe you can successfully handle – note weight used)

A. Every 2 minutes, for 6 minutes (3 sets):

3-Position Snatch @ 60% (high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch + 2 Snatches @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch High Pull + Snatch @ 75%, 80%, 85%

Followed by…

Three sets of:

Snatch Pulls x 3 reps @ 90-105%

Rest 2 minutes

B. Every 2 minutes, for 8 minutes (4 sets):

Front Squat x 5-6 reps @ 75%

C. Three sets of:

Sumo Semi-Stiff Leg Deadlift x 8 reps @ 20X1

(focus on good positioning, stop lifting if you can no longer maintain good mechanics)

Rest as needed

Make each set heavier than last week’s efforts.

D. Against a 4-minute running clock, complete the following for times:

100 Double-Unders

30 Wall Ball Shots (30/20 lbs)

Muscle-Ups x Max Reps in remaining time

Rest 3 minutes, then repeat for a total of 3 sets.

In teams of two, alternating complete rounds, complete as many rounds as possible in 20 minutes of:

5 Power Cleans (135/95 lbs)

10 Burpees Over the Barbell

20 Wall Ball Shots (20/14 lbs)

In teams of two, alternating complete rounds, complete as many rounds as possible in 20 minutes of:

5 Power Cleans (135/95 lbs)

10 Burpees Over the Barbell

20 Wall Ball Shots (20/14 lbs)

A. Every 90 seconds, for 18 minutes (4 sets):

Interval 1 – 1 Legless Rope Climb (15′)

Interval 2 – (Muscle-Up + 2 Ring Dips) x 6/4 reps

Interval 3 – Max Distance Handstand Walk in 45 Seconds

B. Every 3 minutes, for 36 minutes (3 sets of each), for times:

Station 1 – 50/35 Calories of Assault Bike

Station 2 – 50 Double-Unders + 20/15 Strict Handstand Push-Ups

Station 3 – Run 400 Meters

Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)

C. Two sets of:

100-Foot Heavy Sandbag Carry (Bear Hug)

Rest 2-3 minutes

100-Foot Farmer’s Carry (as heavy as possible without stopping)

Rest 2-3 minutes