A. Five sets of:

Front Squat x 6 reps @ 2011

Rest 45 seconds

L-Seated Dumbbell Press x 8 reps @ 2011

Rest 45 seconds

B. Five rounds for time of:

6 Strict Pull-Ups

8 Burpees

12 Wall Ball Shots

A. Front Squat

Set 1: 5 reps @65%

Set 2: 4 reps @75%

Set 3: 3 reps @ 80%

Set 4: 3 reps @85%

Set 5: 1 rep @ 90%

Set 6: 1 rep @95%

Set 7: 1 rep @101%

Set 8: 1 rep @ 101+%

Rest 2 minutes between sets

B. Five rounds for time of:

Row 250 Meters

15 Pull-Ups

15 Wall Ball Shots (20/14 lbs)

A. In 10-15 minutes build to today’s heavy Clean & Jerk

B. Complete as many reps as possible in 15 minutes of:

10 Squat Clean & Jerks (135/85 lbs)

15 Burpees Over Bar

8 Squat Clean & Jerks (185/115 lbs)

15 Burpees Over Bar

6 Squat Clean & Jerks (225/145 lbs)

15 Burpees Over Bar

4 Squat Clean & Jerks (275/175 lbs)

15 Burpees Over Bar

2 Squat Clean & Jerks (305/200 lbs)

15 Burpees Over Bar

Max Squat Clean & Jerks (315/205 lbs)

C. Three sets of:

JM Press x 6 reps

Rest 2-3 minutes

D. Three sets of:

Dumbbell Tate Presses x 12 reps

Rest 45 seconds

Tempo Push-Ups @ 1111 x Max Reps

Rest 45 seconds

Banded Pull-Downs x 50 reps

Rest 45 seconds

Optional Additional Conditioning Session

Ten minutes of Assault Bike @ 50-55/60-65 rpm

100 meter recovery walk

Ten minutes of Assault Bike @ 55-60/65-70 rpm

100 meter recovery walk

Ten minutes of Assault Bike @ 50-55/60-65 rpm

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

Minute 1 – 40 seconds of Jump Rope Technique Work

Minute 2 – 6-8 Strict L-Seated Pull-Ups or Assisted Pull-Ups

Minute 3 – 3-4 Wall Climbs

B. Four sets for max reps against a 3-minute running clock of:

Run 100 Meters

10 Toes to Bar

10 Kettlebell Swings

Rest 3 minutes between sets.

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

Minute 1 – 40 Double-Unders

Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups or Assisted Ring Pull-Ups

Minute 3 – 3-4 Wall Climbs

B. Four sets for max reps against a 3-minute running clock of:

Run 100 Meters

10 Toes to Bar

10 Kettlebell Swings (32/24 kg)

Rest 3 minutes between sets.

Rest Day

FITNESS EXPRESS

Five rounds for time of:

6 Strict Pull-Ups

8 Burpees

12 Wall Ball Shots

FITNESS

A. Every two minutes, for 20 minutes (5 sets of each):

Interval 1 – Alternating Reverse Lunges with Kettlebells x 20 reps

Interval 2 – Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps

B. For max reps/calories:

2 Minutes of Assault Bike (for calories)

2 Minutes of Strict Pull-Ups

2 Minutes of Push-Ups

2 Minutes of Air Squats

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

Hang Snatch + Snatch + Overhead Squat

B. Complete as many rounds and reps as possible in 8 minutes of:

5 Power Snatches (135/95 lbs)

10 Burpee Box Jump-Overs

A. Four sets, not for time, of:

L-Sit x 30-45 seconds Bar Muscle-Up x 5-8 reps

5 Wall-Facing Handstand Push-Ups + 10-Foot Handstand Walk + 5 Strict Handstand Push-Ups

(perform the 5 wall facing, walk out 5 feet, turnaround and come back to the wall and perform 5 strict HSPUs with your back to the wall)

B. Every 2 minutes, until you’ve reached today’s “heavy”…

Snatch x 3 reps

Loading per set (by %): 50, 55, 60, 65, 70, 75…

Followed by…

Every 2 minutes, until you’ve reached today’s “heavy”…

Snatch x 2 reps

Loading per set (by %): 65, 70, 75, 80, 85…

Followed by…

Every 2 minutes, until you’ve reached today’s “heavy”…

Snatch x 1 rep Loading per set (by %): 65, 70, 75, 80, 85, 90…

C. Three sets of:

Snatch x 3 reps @ 90% of today’s 3-RM

Rest as needed

D. Complete rounds of 30, 20 and 10 reps for time of:

Calories of Rowing

Toes to Bar

Thrusters (135/95 lbs)

A. Four sets of:

Front-Foot Elevated Split Squat x 6-8 each leg

Rest 60 seconds

Ring Push-Ups x 8-10 reps

Rest 60 seconds

B. Four sets for max reps against a 3-minute running clock of:

Run 400 Meters

Max Reps Dumbbell Man-Makers (55/35 lbs)

(push-up, power clean, push press)

Rest 2 minutes

A. Four sets of:

Front-Foot Elevated Split Squat x 6-8 each leg

Rest 60 seconds

Ring Push-Ups x 8-10 reps

Rest 60 seconds

B. Four sets for max reps against a 3-minute running clock of:

Run 400 Meters

Max Reps Dumbbell Man-Makers (55/35 lbs)

(push-up, power clean, push press)

Rest 2 minutes

A. Eight sets of:

Split Jerk x 3 reps @ 70%

(pause for 1-2 seconds in receiving position and ensure perfect footwork)

Rest as needed

B. One set of:

Push-Press x 8 reps @ 75%

C. Three sets of:

Bent-Over Barbell Row x 10 reps @ 21X0

Rest as needed

Dumbbell Bench Press x 8 reps

Rest as needed

D. Four sets of:

Band Pull-Aparts x 50 reps

Rest as needed

GHD Sit-Ups x 15-20 reps

Rest as needed

Optional Conditioning Session Five sets of:

Row 1000 meters @ 5k PR Pace

Rest 2 minutes

For time:

Run 800 Meters

immediately followed by…

Three rounds of:

4 Dips

8 Strict Handstand Push-Ups (or L-Seated DB Presses)

16 Kettlebell Swings (24/16 kg)

immediately followed by…

Run 800 Meters

immediately followed by…

Three rounds of:

15 Pull-Ups

30 Push-Ups

45 Air Squats

immediately followed by…

Run 800 Meters

For time:

Run 800 Meters

immediately followed by…

Three rounds of:

8 Ring Dips

8 Strict Handstand Push-Ups (or L-Seated DB Presses)

16 Kettlebell Swings (24/16 kg)

immediately followed by…

Run 800 Meters

immediately followed by…

Three rounds of:

15 Pull-Ups

30 Push-Ups

45 Air Squats

immediately followed by…

Run 800 Meters

A. In 10 reps or less, build to today’s heavy…

Front Squat x 1 rep

B. Three rounds for time of:

12 Calories of Assault Bike

9 Hang Cleans (185/125 lbs)

6 Muscle-Ups

Rest 5 minutes, and then…

Three rounds for time of:

15 Calories of Assault Bike

2 Legless Rope Climbs

C. Rest until fully recovered, and then…

Three sets for max reps of:

Stiff Leg Deadlift @ 70% of 1-RM Deadlift

Rest as needed

D. Three sets of:

Glute-Ham Raises x 8 reps @ 3011

Rest as needed

Front Racked Barbell Step-Ups x 10 reps each leg

(box should be at height so that thigh is parallel to the ground with foot on the box)

Rest as needed

E. Three sets of:

Chinese Plank x 60 seconds

Rest as needed

Hip Bridges x 10 reps

Rest as needed

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

Run 800 Meters (as a relay)

50 Strict Pull-Ups

100 Push Presses (95/65 lbs)

150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg)

100 Push Presses (95/65 lbs)

50 Strict Pull-Ups

Run 800 Meters (as a relay)

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

Run 800 Meters (as a relay)

50 Strict Pull-Ups

100 Push Presses (95/65 lbs)

150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg)

100 Push Presses (95/65 lbs)

50 Strict Pull-Ups

Run 800 Meters (as a relay)

A. Take 20 minutes to build to today’s 2-RM Bench Press @ 22X1

(pause for two seconds with barbell on your chest before driving it up)

B. Every 5 minutes, for 25 minutes (5 sets), for times:

Run 400 Meters

15 Chest-to-Bar Pull-Ups

10 Overhead Squats (155/105 lbs)

*Goal is lowest total time when the five sets are added together.

Rest until fully recovered, and then…

C. For time:

30 Toes to Bar

30 Front-Racked Walking Lunges (155/105 lbs)

30 Toes to Bar