A. Three sets of:

Bench Press x 8 reps @ 2011

Rest 60 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

B. Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Strict Supinated-Grip Pull-Ups

Rest 90 seconds

*This portion will take exactly 20 minutes.

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

Bench Press

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 85%

*Set 3 – 1 rep @ 90%

*Set 4 – 1 rep @ 93-95%

*Set 5 – 1 rep @ 97-99%

*Set 6 – 1 rep @ 102% or more

B. Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Strict Supinated-Grip Pull-Ups

Rest 90 seconds

*This portion will take exactly 20 minutes.

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. Every 90 seconds, for 18 minutes (12 sets):

Dead-Stop Front Squat x 3 reps @ 75% of 1-RM

D. For time:

30 Deadlifts (225/155 lbs)

30 Chest-to-Bar Pull-Ups

Optional Additional Conditioning Session

Ten sets of:

Row 500 meters

Rest 60 seconds

Total Distance: 5000 meters – try to keep each 500 meter interval 3-6 seconds below your 500m splits for your PR 5k

A. Three sets of:

Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011

Rest 60-90 seconds

Turkish Get-Ups x 2-3 reps each arm

Rest 60-90 seconds

Prone Planks x 60-90 seconds

Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:

Dumbbell Weighted Burpees x 3 reps

Alternating Dumbbell Rows from the Plank x 5 reps (each arm)

Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.

A. Three sets of:

Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011

Rest 60-90 seconds

Turkish Get-Ups x 2-3 reps each arm

Rest 60-90 seconds

Prone Planks x 60-90 seconds

Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:

Dumbbell Weighted Burpees x 3 reps

Alternating Dumbbell Rows from the Plank x 5 reps (each arm)

Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.

Rest Day

FITNESS EXPRESS

4 rounds, each for time:

60s Max cals on rower

30 jumping air squats

30 no-push-up burpee to a 45# plate

30 OH walking lunges

30s double unders or single unders

100m sprint

30 lying leg raises

Rest: 2:00

FITNESS

A. Every minute, on the minute, for 16 minutes (4 sets of each):

Minute 1 – Overhead Squat x 5-6 reps @ 3111

Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps @ 2111

Minute 3 – Prone Plank from Elbows x 45 seconds

Minute 4 – Prone Leg Lift x 45 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:

14 Alternating Single-Arm Dumbbell Snatches

14 Toes to Bar

A. Every 2 minutes, for 16 minutes (8 sets):

Hang Snatch x 1.1.1

(rest 5-7 seconds between singles)

Build in load over the course of the eight sets.

B. Complete as many rounds and reps as possible in 7 minutes of:

7 Hang Snatches (135/95 lbs – hang power snatch is ok too)

14 Toes to Bar

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 @ 80-85% of today’s heavy single

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

Minute 1: 10 Burpee Box Jump Overs (24″/20”)

Minute 2: 15 Wall Ball Shots (30/20 lbs)

Minute 3: 20 Double Unders + 8 Toes-to-Bar

D. Three sets of:

Barbell Glute Bridges x 8 reps @2011

Rest as needed

Romanian Deadlift x 12 reps

(focus on perfect positioning, don’t worry as much about depth as perfect mechanics) Rest as needed

A. Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)

Station 2 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 3 – Supine Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B. Against a 2-minute running clock, complete a total of six sets of the following:

Row 300/250 Meters Push-Ups x Max Reps

Rest 2 minutes between sets.

A. Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)

Station 2 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 3 – Supine Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B. Against a 2-minute running clock, complete a total of six sets of the following:

Row 300/250 Meters Push-Ups x Max Reps

Rest 2 minutes between sets.

A. 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

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

Split Jerk

*Sets 1-4 = 2 reps @ 70-80%

*Sets 5-8 = 2 reps @ 80-90%

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

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

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

Followed by…

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

Hang Clean + 2 Cleans

*Sets 1-2 = 70%

*Sets 3-4 = 80%

*Sets 5-6 = 85%

D. Four sets, not for time, of:

Strict Handstand Push-Ups x 8-10 reps (go to a deficit if this rep range is easy)

Strict Chest-to-Bar Pull-Ups x 6-8 reps

L-Sit Hold x 30-45 seconds

Optional Additional Conditioning Session Complete as many rounds and reps as possible in 6 minutes of:

6 Sandbag Squats (80-100 lbs)

100-Foot Sandbag Carry (bear hug only)

6 Sandbag Squats (80-100 lbs)

100-Foot Sandbag Carry (bear hug only)

Rest 3 minutes, and then…

Complete as many rounds and reps as possible in 12 minutes of:

20 Calorie Assault Bike

100-Foot Kettlebell Farmers Carry (32/24 kg)

100-Foot Overhead Kettlebell Carry (32/24 kg)

A. Four sets of:

Deadlift x 4-6 reps @ 20X1

Rest 45 seconds

Single-Arm Dumbbell Press x 6-8 reps each arm

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg

Rest 45 seconds

B. Three rounds for time of:

20/15 Calories of Assault Bike (or 400 Meter Run)

20 Russian Kettlebell Swings

10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Time cap: 12 minutes

A. Deadlift:

*Set 1 – 5 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90+%

Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

B. Three rounds for time of:

20/15 Calories of Assault Bike (or 400 Meter Run)

15 Box Jumps (24″/20″)

15/10 Strict Handstand Push-Ups

Time cap: 12 minutes

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 7 reps @ 70%

C. Three sets of:

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

Rest as needed

Do not let your back lose a good brace and position; stop lifting if you lose positioning at any point.

D. Ten rounds for time of:

3 Muscle-Ups

6 Burpee Box Jump-Overs (24″/20″)

30 Double-Unders

In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time of:

Kettlebell Swings (24/16 kg)

Pull-Ups

Rest exactly 2 minutes, and then . . .

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:

Double unders

Situps

In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time of:

Kettlebell Swings (24/16 kg)

Pull-Ups

Rest exactly 2 minutes, and then . . .

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:

Double unders

Situps

A. Every minute, on the minute, for 12 minutes (4 sets):

Interval 1 – Chest-to-Bar Pull-Ups x 8-12 unbroken reps

Interval 2 – 30 Double-Unders + 8 Strict Handstand Push-Ups

Interval 3 – 15 Meter Handstand Walk (use a partner assist if you can’t handstand walk yet)

B. Three rounds for time of:

8 Squat Cleans (185/125lb.)

10 Muscle-Ups

400 meter run

Rest 5 minutes then. . .

For time:

Assault Bike 60/40 Calories

400 meters Farmers Carry (24/16kg)

Assault Bike 60/40 Calories

Rest 5 minutes then. . .

For time:

21-15-9 reps of:

Overhead Squat (135/95lb.)

Burpee Over Barbell

C. Two sets of:

100-Foot Hand-Over-Hand Rope Pulls

Rest 2-3 minutes

Rest 60 seconds

100-Foot Sandbag Carry (bear hug hold only, heavy!)

Rest 2-3 minutes

D. One set of:

600-Foot Prowler Sprint (no stops, no walking)