A. Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3011

Rest 45 seconds between legs, 45 before moving on

Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0

Rest 45 seconds

B. For time:

75 Double Unders

50 Wall Ball Shots (20/14 lbs)

25 Burpees

50 Wall Balls (20/14 lbs)

75 Double Unders

A. Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3011

Rest 45 seconds between legs, 45 before moving on

Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0

Rest 45 seconds

B. For time:

75 Double Unders

50 Wall Ball Shots (20/14 lbs)

25 Burpees

50 Wall Balls (20/14 lbs)

75 Double Unders

Rest Day

FITNESS EXPRESS

In teams of two, alternate sets to complete four each of:

10 Calorie Row

20 Barbell or Dumbbell Thrusters

30 Kettlebell Swings

FITNESS

A. Three sets of:

Deadlift x 6-8 reps

Rest 60 seconds

Bottom’s Up Kettlebell Walk x 25 yards each arm

Rest 60 seconds

Double-Unders x 60 seconds

Rest 60 seconds

B. In teams of two, alternate sets to complete four each of:

10 Calorie Row

20 Barbell or Dumbbell Thrusters

30 Kettlebell Swings

A. Every 90 seconds, for 12 minutes (8 sets):

4-Stop Halting Clean Deadlift + Hang Clean

(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the eight sets.

B. Complete as many rounds and reps as possible in 10 minutes of:

1 Power Clean (205/135 lbs)

1 Front Squat (205/135 lbs)

1 Shoulder to Overhead (205/135 lbs)

2 Power Cleans

2 Front Squats

2 Shoulder to Overhead

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

…and so on.

TESTING WEEK – Keep detailed notes about your performances and prepare to compare them to future efforts.

A. Deadlift

*Set 1 – 8 reps @ 55% of 1-RM

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 rep @ 85%

*Set 5 – 1 rep @ 95%

*Set 6 – 2-3 reps @ 100+

Rest 2-3 minutes between sets.

B. “Jackie”

For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

*Compare results to April 20th, 2016.

C. Three sets, not for time, of:

Weighted GHD Hip Extensions x 8 reps @ 2012

Rest as needed

Chinese Plank x 45-60 seconds

Rest as needed

A. Four sets of:

Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ 2012

Rest 2 minutes

B. Three sets of:

60 seconds of Max Reps Strict Supinated-Grip Pull-Ups

Rest 60 seconds

60 seconds of Hollow Hold or Rocks

Rest 60 seconds

60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold

Rest 60 seconds

A. Four sets of:

Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ 2012

Rest 2 minutes

B. Three sets of:

60 seconds of Max Reps Strict Supinated-Grip Pull-Ups

Rest 60 seconds

60 seconds of Hollow Hold or Rocks

Rest 60 seconds

60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold

Rest 60 seconds

TESTING WEEK – Keep detailed notes about your performances and prepare to compare them to future efforts.

A. For max reps:

30 Seconds of Muscle-Ups

Rest 30 seconds

30 Seconds of Toes to Bar

Rest 30 seconds

30 Seconds of Handstand Walk (for max distance)

Rest 30 seconds

45 Seconds of Muscle-Ups

Rest 15 seconds

45 Seconds of Toes to Bar

Rest 15 seconds

45 Seconds of Handstand Walk (for max distance)

Rest 15 seconds

60 Seconds of Muscle-Ups

60 Seconds of Toes to Bar

60 Seconds of Handstand Walk (for max distance)

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

Clean & Jerk x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

C. Strict Handstand Push-Up Density For max reps:

90 seconds of Strict Handstand Push-Ups

Rest 30 seconds

60 seconds of Strict Handstand Push-Ups

Rest 30 seconds

30 seconds of Strict Handstand Push-Ups

*Note reps achieved for each set.

D. For max reps:

3 Minutes of Double-Unders

A. Three rounds of:

Back Squat x 8-10 reps @ 3011 (same weight as you used on May 12th, 2016)

Rest 60 seconds

Dumbbell Bench Press x 8-10 reps @ 2011

Rest 60 seconds

V-Ups x 20 reps

Rest 60 seconds

B. Four sets of 3-minute sprints of:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

*Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

A. Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 6 reps @ 80-85%

Rest 2 minutes between sets.

B. Four sets of 3-minute sprints of either:

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

– OR –

“Mary”

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

*Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

TESTING WEEK – Keep detailed notes about your performances and prepare to compare them to future efforts.

A. Front Squat

*Set 1 – 3 reps @ 55-60%

*Set 2 – 2 reps @ 65-70%

*Set 3 – 1 rep @ 75-80%

*Set 4 – 1 rep @ 80-85%

*Set 5 – 1 rep @ 85-90%

*Set 6 – 1 rep @ 90-95%

*Set 7 – 1 rep @ 95+%

*Set 8 – 1 rep @ 101-105%

Rest as needed

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

Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

C. For time:

Row 2000 meters

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

100 Kettlebell Swings (32/24 kg)

400 Meter Run

100 Barbell Thrusters (45 lbs)

400 Meter Run

80 Burpees

400 Meter Run

100 Barbell Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the runs at the same time.

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

100 Kettlebell Swings (32/24 kg)

400 Meter Run

100 Barbell Thrusters (45 lbs)

400 Meter Run

80 Burpees

400 Meter Run

100 Barbell Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.

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

Clean x 1.1 (rest 10 seconds between singles)

*Sets 1-2 – 55-65%

*Sets 3-4 – 65-75%

*Sets 5-6 – 75-85%

*Sets 7-8 – 85-95%

B. Back Squat

* Set 1 = x 4 reps @ 75-80%

* Set 2 = x 3 reps @ 80-85%

* Set 3 = x 2 reps @ 85-90%

* Set 4 = x 1 rep @ 90-95%

* Set 5 = x MAX REPS 80-85%

Rest exactly 2 minutes between sets.

C. Complete as many rounds and reps as possible in 20 minutes of:

4 Muscle-Ups

8 Strict Handstand Push-Ups to 4″/2″ deficit

16 Calories of Assault Bike

A. Four sets of:

Front Squat x 6 reps @ 2111

Rest 30 seconds

Goblet or Double Goblet Walking Lunges x 16 reps

Rest 30 seconds

Push-Ups x 20 reps @ 1011

Rest 30 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 60-90 seconds

B. Five sets for max reps of:

30 seconds of Ring Dips

Rest 30 seconds

30 seconds of Box Jumps (24″/20″)

Rest 30 seconds

30 seconds of Russian Kettlebell Swings

Rest 90 seconds

A. Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 3 reps @ as heavy as possible

Rest 2 minutes between sets.

B. Five sets for max reps of:

30 seconds of Ring Dips

Rest 30 seconds

30 seconds of Box Jumps (24″/20″)

Rest 30 seconds

30 seconds of Alternating Dumbbell Snatch

Rest 90 seconds

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

Snatch x 2 reps (reset before each rep)

Loading suggestions:

Minutes 1-3 – 55-65%

Minutes 4-6 – 65-75%

Minutes 7-10 – 75-85%

Minutes 11-15 – 85% or more

B. Strict Overhead Press

* Set 1 – 5 reps @ 75%

* Set 2 – 5 reps @ 80%

* Set 3 – 4 reps @ 85%

* Set 4 – 3 reps @ 90%

* Set 5 – 2 reps @ 95%

Rest 2 minutes between sets.

C. Three rounds for time:

10 Thrusters (135/95 lbs)

10 Box Jumps (30″/24″)

Rest 2 minutes, and then…

For time:

Row 500 Meters

50 Pull-Ups

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

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

followed by…

Three sets of:

Tuck-Up to V-Up Complex x 10 reps

Rest 60 seconds

Optional Additional Conditioning Session

Three rounds for time of:

100 Calories of Assault Bike or Rowing

Run 800 Meters