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

1600 Meter Relay Run (alternating 400 meters)

immediately followed by…

20 rounds (partners alternating full rounds) of…

4 Strict Supinated-Grip Pull-Ups

8 Ring Dips

12 Push-Ups

16 Air Squats

immediately followed by…

1600 Meter Relay Run (alternating 400 meters)

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

1600 Meter Relay Run (alternating 400 meters)

immediately followed by…

20 rounds (partners alternating full rounds) of…

4 Strict Supinated-Grip Pull-Ups

8 Ring Dips

12 Push-Ups

16 Air Squats

immediately followed by…

1600 Meter Relay Run (alternating 400 meters)

A. Build to today’s heavy…

Clean & Jerk x 3 reps

Drop back down to 65%, and then…

Build to today’s heavy…

Clean & Jerk x 2 reps

*Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

B. Three rounds for time of:

30 Squat Cleans (115/75 lbs)

30 Chest-to-Bar Pull-Ups

800 Meter Run

*30-minute time cap

C. Three sets of:

Single Arm Dumbbell Row x 8 reps each arm @ 2111

Rest as needed

Banded Pull-Aparts x 30-40 reps

Rest as needed

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

20 Walking Lunges

B. Every minute, on the minute, for 15 minutes:

Minute 1 – Dumbbell Shoulder Press x 8 reps @ 21X1

Minute 2 – Supine Chinese Plank x 30-45 seconds

Minute 3 – Bent-Over Barbell Row x 6 reps @ 21X1

C. For time:

40/30 Calories of Assault Bike or Rowing

30 Dumbbell Thrusters

20 Box Jump-Overs

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

20 Walking Lunges (32/24 kg KBs in each hand)

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

Bench Press x 4-6 reps

C. For time:

40/30 Calories of Assault Bike or Rowing

30 Thrusters (115/75 lbs)

20 Box Jump-Overs (24″/20″)

A. Four sets, not for time of:

Isometric Hold on Pull-Up Bar x 20-30 seconds

(goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and back)

Handstand Walk x 15-20 meters

Bridge-Ups x 2-3 reps of 10 second holds

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

Back Squat x 2 reps @ 90+%

Followed by…

One set of:

Back Squat x Max Reps @ 75%

C. Every minute, on the minute, for 18 minutes (6 sets of each):

Minute 1 – 4 Burpee Muscle-Ups

Minute 2 – Row 16/12 Calories

Minute 3 – 8 Strict Handstand Push Ups to 4″/2″ Deficit

D. For completion:

50 Tuck Rocks

15 Dragon Flag negatives (modify with one bent knee or both knees bent if necessary)

30 Hollow Body Crunches

15 Tuck-up to V-up Complex

30 Alternating Single Leg Cross Toes-to-bar

15 Tuck-up to V-up Complex

30 Hollow Body Crunches

15 Dragon Flag negatives (modify with one bent knee or both knees bent if necessary)

50 Tuck Rocks

Optional Additional Conditioning Session

10 minutes of Assault Bike @ 60%

Followed by…

Eight sets for calories of:

2 minutes of Assault Bike

Rest 60 seconds

A. For time:

Row 1000 Meters

Run 800 Meters

30 Toes to Bar

Row 500 Meters

Run 400 Meters

20 Toes to Bar

Row 250 Meters

Run 200 Meters

10 Toes to Bar

B. Two sets of:

Landmine Rows x 6-8 reps

Rest as needed

A. For time:

Run 1200 Meters

40 Alternating Dumbbell Snatches (55/35 lbs)

40 Toes to Bar

Run 800 Meters

20 Alternating Dumbbell Snatches

20 Toes to Bar

Run 400 Meters

10 Alternating Dumbbell Snatches

10 Toes to Bar

B. Two sets of:

Landmine Rows x 6-8 reps

Rest as needed

Rest Day

FITNESS EXPRESS

3 rounds for time:

10 Pull-Ups

20 Kettlebell Swings 35/55

40 Air Squats

200m run

FITNESS

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

Station 1 – Front Squat x 6 reps @ 32X1

Station 2 – 45 Second Side Plank each side – rest 15 seconds between sides

Station 3 – Banded Hip Bridges x 25 reps

B. Every 4 minutes, for 12 minutes (3 sets), for times:

10 Strict Pull-Ups

20 Kettlebell Swings

40 Air Squats

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

Front Squat x 3 reps @ 32X1

Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.

B. Every 4 minutes, for 12 minutes (3 sets), for times:

10 Strict Pull-Ups

25 Kettlebell Swings (32/24 kg)

50 Air Squats

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

Odd Minutes – Strict Toes to Bar x 6-8 reps @ 3110

(these should be slow and controlled)

Even Minutes – 4-6 Strict handstand Push-ups to 6″/4″ Deficit

B. Build to today’s 2-RM Snatch Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

*Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

C. For time:

Squat Snatch x 30 reps @ 70% of today’s 1-RM

*If you lose balance on receiving and step forward or backwards, the rep doesn’t count. If you fail the attempt, you must perform 10 burpees over the barbell before your next attempt.

D. One set of:

400 meter Farmer’s Carry (32/24 kg)

A. Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Dumbbell Bench Press x 10 reps @ 21X1

Station 2 – Single-Arm DB Row x 6-8 reps each arm @ 21X1

B. Three rounds for time of:

Run 400 Meters

15 Dumbbell Push Presses

15 Burpees

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

Split Jerk

*Set 1 – 3 reps @ 50-60%

*Set 2 – 3 reps @ 60-70%

*Set 3 – 2 reps @ 70-75%

*Set 4 – 2 reps @ 75-80%

*Set 5 – 1 rep @ 80-85%

*Sets 6-8 – 1 rep @ 85-90% (focus on perfect footwork and mechanics)

B. Three rounds for time of:

Run 400 Meters

15 Push Presses (135/95 lbs)

15 Burpees Over the Barbell

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 3 minutes, for 18 Minutes (6 sets) of:

Split Jerk x 2 reps @ 80+%

Build in weight over the six sets, and use blocks if possible.

C. One set of:

Push Press x Max Reps @ 75%

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

9 Power Cleans (185/125 lbs)

6 Front Squats (185/125 lbs)

3 Push Press (185/125 lbs)

E. For efficiency:

50 Hand Plank Cross Knee to Elbow

25 Hanging Knees-to-Chest @ 2011

50 Elbow Jacks

40 Hand Plank Cross Knee to Elbow

20 Hanging Knees-to-Chest @ 2011

40 Elbow Jacks

30 Hand Plank Cross Knee to Elbow

15 Hanging Knees-to-Chest @ 2011

30 Elbow Jacks

Optional Additional Conditioning Session

Five sets of:

Row 1000 meters @ 2 seconds faster than your 5km PR Pace

Rest 60 seconds

A. Every 90 seconds, for 24 minutes (4 sets of each):

Station 1 – 25 Kettlebell Swings

Station 2 – 8-10 L-Seated Dumbbell Presses

Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0

Station 4 – 60 second Prone Plank Hold

B. Three rounds for max reps of:

60 seconds of Assault Bike or Rowing (for Calories)

60 seconds of Strict Pull-Ups

60 seconds of Push-Ups

A. Every 3 minutes, for 24 minutes (8 sets):

Deadlift

*Set 1 – 4 reps @ 50-60%

*Set 2 – 4 reps @ 60-65%

*Set 3 – 3 reps @ 65-70%

*Set 4 – 3 reps @ 70-75%

*Set 5 – 2 reps @ 75-80%

*Set 6 – 2 reps @ 80-85%

*Set 7 – 1 rep @ 85-90%

*Set 8 – Test 5-RM

B. For time:

Row 1000 Meters

40 Chest-to-Bar Pull-Ups

30 Strict Handstand Push-Ups

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

Minute 1 – 50 Double Unders

Minute 2 – 1-3 Strict Muscle-Ups + 1-3 Kipping Muscle-Ups + 1-3 Skin The Cats Minute 3 – Kettlbell Snatch x 4-6 reps each arm

B. Six sets of:

Back Squat x 3 reps @ 42X1

Rest 2 minutes

*Aim to increase load by 2-3% on last week.

C. Four sets of:

3 Deadlifts to Knee + 1 Deadlift @ 70-75% of 1-RM Deadlift

Rest as needed

Pause for 2 seconds at the knee and the ground every rep.

D. Four rounds for time of:

6 Hang Snatches (155/105 lbs)

8 Burpee Box-Jump-Overs (24″/20″)

12 Chest-to-Bar Pull-Ups

E. One set of:

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