A. Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 60 seconds

Wall Climbs x 3-5 reps

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. In teams of two, partners alternate rounds to complete five each of:

Dumbbell Ground to Overhead x 5 reps

100 Meter Run

A. Four sets of:

Deadlift x 4-6 reps @ 21X1

Rest 30 seconds

Handstand Push-Ups x 12-15 reps (consecutive or accumulated)

Rest 2 minutes

B. In teams of two, partners alternate rounds to complete five each of:

5 Hang Power Cleans (155/105 lbs)

100 Meter Run

A. Three sets, not for time, of:

Bar Muscle Ups x 3-6 reps

Freestanding Handstand Hold x 30 seconds (use assistance if needed)

Double-Unders x 30-40 reps

B. Three rounds for time of:

10 Deadlifts (315/215 lbs)

20 Pull-Ups

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

For time:

60 Calories of Assault Bike

40 GHD Sit-Ups

20 Thrusters (155/105 lbs)

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

For time:

Run 1-Mile

200 Double-Unders*

*Every time you break your double-unders, perform 5 Burpee Box Jump-Overs (24″/20″).

A. Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – 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 2 – Supine Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 3 – 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. Complete rounds of 21, 15 and 9 reps for time of:

Thrusters (135/95 lbs)

Pull-Ups

Burpees Over the Barbell

A. Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – 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 2 – Supine Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 3 – 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. Complete rounds of 21, 15 and 9 reps for time of:

Thrusters (135/95 lbs)

Pull-Ups

Burpees Over the Barbell

A. Take 15 minutes or less to build to today’s 1-RM Dead-Stop Front Squat

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

Snatch

*Sets 1-2 = 3 reps @ 60%

*Sets 3-4 = 2 reps @ 70%

*Sets 5-6 = 1 rep @ 80%

*Sets 7-8 = 1 rep @ 85%

*Sets 9-10 = 1 rep @ 90%

C. 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 @ 85%

*Sets 9-10 = 1 rep @ 90%

D. Three rounds for time of:

10 Push Press (155/105 lbs)

15 Ring Dips

A. Four sets of:

Back Squat x 8-10 reps @ 30X1

Rest 60 seconds

Pull-Ups x 3 reps @ 51A1 (A=assist)

Rest 60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

B. Three rounds for time of:

12 Dumbbell Push Press

12 Heavy Kettlebell Swings

12 Push-Ups

A. Four sets of:

Back Squat x 3-5 reps @ 30X1

Rest 60 seconds

Strict Supinated Grip Pull-ups @ 21X0 x Max Reps

Rest 2 minutes

B. Five rounds for time of:

12 Push Press (95/65 lbs)

12 Kettlebell Swings (32/24 kg)

Rest Day

FITNESS EXPRESS

In teams of two, with only one partner working at a time, complete:

100 Burpees

100 Dumbbell Ground to Overhead

100 Box Jump Overs

*Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions: Burpees – Dumbbells extended overhead Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar Box Jump Overs – Plank from Elbows

FITNESS

In teams of two, with only one partner working at a time, complete:

100 Burpees

100 Dumbbell Ground to Overhead

100 Box Jump Overs

*Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions: Burpees – Dumbbells extended overhead Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar Box Jump Overs – Plank from Elbows

In teams of two, with only one partner working at a time, complete:

100 Burpees

100 Dumbbell Ground to Overhead

100 Box Jump Overs

*Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions: Burpees – Dumbbells extended overhead Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar Box Jump Overs – Plank from Elbows

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 @ 75% of today’s heavy single

C. Every minute on the minute for 21 minutes (7 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: Glute Ham Raises x 8 reps @ 2211

Rest as needed

Barbell Good Morning x 8 reps @ 2211 (focus on perfect positioning and hamstring activation, don’t worry about depth)

Rest as needed

A. Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Dumbbell or Barbell Push Press x 8-10 reps

Rest 60 seconds

Plank from Elbows x 60 seconds

B. Three rounds for time of:

Run 400 Meters

30 Kettlebell Swings

30 Air Squats

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

B. For time:

Run 800 Meters

30 Ground to Overhead (135/95 lbs)

Run 800 Meters

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

Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps (focus on stabilizing your midline and maintaining a good vertical position)

Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 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 4 reps (Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

Followed by…

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

Split Jerk x 2 reps

Build to roughly 90% over the course of the 8 sets.

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

High Hang Clean x 3 reps @ 60%

Followed by…

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

High Hang Clean + Hang Clean @ 70%

Followed by…

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

Hang Clean + Clean @ 80%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

Clean Pull + Clean & Jerk @ 85-90%

D. Three sets of:

Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111

Rest 60 seconds

Prone Chinese Plank x 60 seconds

Rest 60 seconds

Optional Additional Conditioning Session

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

30/20 Calories of Assault Bike

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

10/7 Muscle-Ups

A. Every 2 minutes, for 18 minutes (3 sets of each):

Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips

Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold

Minutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg

B. Three rounds for max reps/calories:

90 seconds of Rowing (for Calories)

Rest 90 seconds

90 seconds of Push-Ups

Rest 90 seconds

90 seconds of Dumbbell Weighted Box Step-Overs

Rest 90 seconds

A. Every 2 minutes, for 18 minutes (3 sets each):

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps (if you’re proficient, add weight with a kettlebell)

B. Three rounds for max reps/calories:

90 seconds of Rowing (for Calories)

Rest 90 seconds

90 seconds of Ring Dips (perform from muscle-up stations if possible)

Rest 90 seconds

90 seconds of Burpee Box Jump-Overs (24″/20″)

Rest 90 seconds

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

High Hang Snatch x 3 reps @ 50%

Followed by…

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

High Hang Snatch + Hang Snatch @ 60%

Followed by…

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

Hang Snatch + Snatch @ 70%

Followed by…

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

Snatch High Pull + Snatch @ 80%

Followed by…

Three sets of:

Snatch Pulls x 3 reps @ 90-105%

Rest 2 minutes

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

Front Squat x 8 reps @ 70%

C. Five sets for times of:

Run 400 meters

12/8 Strict Handstand Push-Ups

16 Chest-to-Bar Pull-Ups

20 Kettlebell Swings (32/24 kg)

Rest 4 minutes

D. Three sets of:

Banded Glute Bridges x 25 reps @ 11X1

Rest as needed

Glute Ham Raises x 6 reps @ 20X1

Rest as needed

Supine GHD Straight Body Hold x 60 seconds

Rest as needed