Teams of three must complete a total of 4 sets each as quickly as possible of:

Row 500 Meters

—

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

—

Run 400 Meters

*Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

Teams of three must complete a total of 4 sets each as quickly as possible of:

Row 500 Meters

—

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

—

Run 400 Meters

*Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

A. Take 15-20 minutes to build to approximately 90% of your 1-RM Clean & Jerk

B. Against a 6-minute running clock, perform the following…

1 Clean & Jerk (225/155 lbs)

Unbroken Muscle-Ups

1 Clean & Jerk (255/170 lbs)

Unbroken Muscle-Ups

1 Clean & Jerk (275/185 lbs)

Unbroken Muscle-Ups

1 Clean & Jerk (295/195 lbs)

Unbroken Muscle-Ups

1 Clean & Jerk (315/205 lbs)

Unbroken Muscle-Ups

Time Cap: 6 Minutes

*Scoring – Each muscle-up performed is worth 10 points. Once an athlete comes off the rings, they must move to the barbell and complete the Clean & Jerk before returning to the rings. The athlete’s final score will be the heaviest clean & jerk they successfully lifted (one point per pound), plus 10 points for each muscle-up completed. For example: ATHLETE A – 255 lbs + 32 Muscle-Ups = 575 ATHLETE B – 295 lbs + 28 Muscle-Ups = 575

C. One set of:

400 meter Farmers Carry (32/24 kg)

D. Three sets of:

Dumbbell Skull Crushers x 10 reps

Rest as needed

Supinated-Grip Bent-Over Barbell Rows x 10 reps

Rest as needed

Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings

Rest 3 minutes between sets, and complete a total of 5 sets.

Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings

Rest 3 minutes between sets, and complete a total of 5 sets.

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Isometric Hold on Pull Up Bar x 20-30 seconds
Minute 2 – 6-8 Rocking Box Bridges (slow and controlled)
Minute 3 – Handstand Walk x 10-15 Meters

B. Every 3 minutes, for 18 minutes (6 sets):
Back Squat x 2 reps

Build to today’s heavy double.

Then. . .

One set of:
Back Squat x Max reps @ 80% of 1-RM

*Goal is to beat last weeks effort.

C. Every 5 minutes, for 20 minutes (4 sets):
30/25 Calories of Rowing
150-Foot Sandbag Carry (bear hug only, as heavy as possible)
10 Strict Handstand Push-Ups to 6″/4″ Deficit

*Males should aim to carry 180+ lbs, females should aim to carry 120+ lbs. If you do not have access to a heavy sandbag then perform 24/16kg kettlebell front racked walking lunge steps for 20 reps.

D. Three sets of:
L-Sit Flutter Kicks (with locked knees) x max time/reps
Rest 60 seconds
Hollow Body Sit-Ups to L-Sit on Kettlebells x 10 reps
Rest 60 seconds
Seated L-Sit Double Leg Lifts x 30 reps
Rest 2 minutes between sets

Optional Additional Conditioning Session
10 minutes of Assault Bike @ 60%

Followed by…

Thirty two sets of:
30 seconds of Assault Bike
Rest 30 seconds

FITNESS EXPRESS

3 Rounds For Time:

Run 800m

50 Air Squats

FITNESS

A. Five sets of:

Back Squat x 10 reps @ 30X0

Rest 30 seconds

Single-Arm Dumbbell Rows x 10 reps each arm @ 2111

Rest 30 seconds

Heavy Kettlebell Swings x 10 reps

Rest 30 seconds

Dumbbell Shoulder Press x 10 reps @ 20X1

Rest 2 minutes

B. 2 Rounds For Time:

Run 800m

50 Air Squats

A. Five sets of:

Back Squat x 10 reps @ 30X0

Rest 30 seconds

Single-Arm Dumbbell Rows x 10 reps each arm @ 2111

Rest 30 seconds

Heavy Kettlebell Swings x 10 reps

Rest 30 seconds

Dumbbell Shoulder Press x 10 reps @ 20X1

Rest 2 minutes

B. 2 Rounds For Time:

Run 800m

50 Air Squats

A. Take 20 minutes to build to today’s heavy…

Power Snatch + Overhead Squat

followed by…

Three sets of:

Snatch x 2 reps @ 90% of today’s complex

Rest as needed

followed by…

Three sets of:

Snatch x 1 rep @ 90% of today’s complex

Rest as needed

B. For time:

Complete as many reps as possible in 6 minutes of:

Squat Snatch (185/135 lbs)

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

C. Complete rounds of 12, 9 and 6 reps of:

Power Clean (225/155 lbs)

Muscle-Ups

A. Three sets of:

Turkish Get-Ups x 2 reps each arm

Rest 30 seconds

Goblet Squats x 8-10 reps @ 31X1

Rest 30 seconds

Kettle-bell Swings x 20 reps

Rest 30 seconds

V-Ups x 15-20 reps

Rest 30 seconds

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

14 Wall Ball Shots

100 Meter Run

A. Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Ball Shots

A. 10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.

followed by…

One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

B. Every 2 minutes, for 16 Minutes (8 sets) of:
Split Jerk x 1 rep @ 90+%

C. For time:
Run 1 Mile

immediately followed by…

Four rounds for time of:
10 Strict Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
40-Feet of Walking Lunges with KBs (24/16 kg)

Please note two seperate times. First time is 1-Mile run, second time is final time to complete both portions.

D. Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.

followed by…

Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds

followed by…

Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds

Optional Additional Conditioning Session
Three sets of:
Row 2000 meters @ 5km PR Pace
Rest 90 seconds

A. Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Dumbbell Bench Press x 12-15 reps @ 2011

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

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

12 Kettlebell Swings

9 Dumbbell Man-Makers (push-up, row right, row left, power clean, push press)

6 Toes to Bar

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

3-Position Clean (high hang, mid-thigh, and then from the floor)

B. In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

*Every time the barbell hits the floor, perform 5 Push-Ups (Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

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

Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110 (these should be slow and controlled)

Minute 2 – Handstand Hold x 30-45 seconds (freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)

Minute 3 – Unbroken Double-Unders x 50 reps

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

Back Squat

*Set 1 – 2 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Sets 5-8 – 1 rep @ 90-95%

C. For time:

30 Calories of Assault Bike

3 Legless Rope Climbs

21 Front Squats (135/95 lbs)

20 Calories of Assault Bike

2 Legless Rope Climbs

15 Front Squats (135/95 lbs)

10 Calories of Assault Bike

1 Legless Rope Climb

9 Front Squats (135/95 lbs)

D. One set of:

300 Meter Sandbag Carry (80-120 lbs) (no stopping)