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

Minute 1 – Seated Strict Press x 8 reps

Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible)

Minute 3 – Hanging Knee Raises x 8-10 reps @ 2110

B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

20 Calories of Assault Bike or Rowing

10 Dumbbell Push Press

*As soon as the Assault Bike/Rower is available, the next teammate jumps on and starts his/her 20 cals.

A. Five sets of:

Push Press x 3 reps @ 11X1

Rest 2-3 minutes

B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

20 Calories of Assault Bike or Rowing

10 Dumbbell Push Press

*As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.

Rest Day

FITNESS EXPRESS

Every 5 minutes, for 30 minutes (6 sets):

Run 400 Meters

20 Russian Kettlebell Swings (heavy)

40 Double-Unders

FITNESS

A. Every 5 minutes, for 30 minutes (6 sets):

Run 400 Meters

20 Russian Kettlebell Swings (heavy)

40 Double-Unders

B. Two sets of:

Hawaiian Squat x 90 seconds each side

Prone Plank x 60 seconds

A. Every 5 minutes, for 30 minutes (6 sets):

Run 400 Meters

20 Russian Kettlebell Swings (heavy)

40 Double-Unders

B. Two sets of:

Hawaiian Squat x 90 seconds each side

Prone Plank x 60 seconds

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…

For perfect positioning:

10 Wall Walk + Handstand Walk

B. Deadlift

*Set 1 – 10 reps @ 55% of 1-RM

*Set 2 – 10 reps @ 65%

*Set 3 – 6 reps @ 75%

*Set 4 – 8 reps @ 80%

*Set 5 – 6 reps @ 85%

*Set 6 – 4 reps @ 90%

Rest 2-3 minutes between sets.

C. Three rounds for time of:

30 Kettlebell Swings (32/24kg)

30 Burpees

30 Toes-to-Bar

D. Three sets of:

Barbell Glute Bridges x 6-8 reps

Rest as needed

Landmine Rows x 5-6 reps

Rest as needed

A. Every three minutes, for 12 minutes:

Alternating Reverse Lunges with Dumbbells x 20 reps

Mixed-Grip Strict Pull-Ups x 6-8 reps

B. Five rounds for time of:

15 Wall Ball Shots

10 Toes to Bar

5 Burpees

C. Accumulate two minutes in each of the following positions:

Couch Stretch (Left Leg)

Couch Stretch (Right Leg)

Pigeon Stretch (Left Leg Forward)

Pigeon Stretch (Right Leg Forward)

A. Every three minutes, for 12 minutes:

Alternating Reverse Lunges with Dumbbells x 20 reps

Mixed-Grip Strict Pull-Ups x 6-8 reps

B. Five rounds for time of:

15 Wall Ball Shots

10 Toes to Bar

5 Burpees

C. Accumulate two minutes in each of the following positions:

Couch Stretch (Left Leg)

Couch Stretch (Right Leg)

Pigeon Stretch (Left Leg Forward)

Pigeon Stretch (Right Leg Forward)

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

Minute 1 – Strict Muscle-Up x 1-4 reps

(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)

Minute 2 – Handstand Walk x 15-20 Meters

Minute 3 – Unbroken Double-Unders x 50 reps

B. Take 12-15 minutes to build to today’s “heavy” Power Clean

Drop back down to 65%and then…

Take 12-15 minutes to build to today’s “heavy” Clean

C. Every 2 minutes, for 8 minutes (4 sets) of:

Tempo Clean Deadlift x 1 rep @ 6262

*You must mimic your IDEAL positions from the floor to full hip extension of the clean – do not perform this with deadlift mechanics. Keep your pace slow and consistent – 6 seconds up, and 6 seconds down. Use straps if possible so that you are not limited by your ability to hold onto the barbell.

D. Four sets of:

Single-Arm Dumbbell Press x 4-6 reps per side @ 21X1

Rest 45 seconds

Single-Arm Dumbbell Rows x 12 reps @ 20X1

Rest 45 seconds

Bent-Over Rear Delt Flyes x 15 reps @ 20X0

Rest 45 seconds

Optional Additional Conditioning Session

A. Take 10-15 minutes to perform running drills and ensure that your body is warm and ready, and then…

B. For time:

Run 400 Meters (record your 200 meter split time as well if possible)

Rest 15 minutes, and then…

C. Five sets of:

Run 200 Meters @ 80-85% of your 200m split time (or half of your 400m time if you didn’t get a 200m split)

Rest 3 minutes

A.Three sets of:

Romanian Deadlift x 8 reps @ 3011

Rest 60 seconds

Single-Leg Hip Bridge x 12 reps each side @ 2011

Rest 60 seconds

Single-Arm Dumbbell Row x 10 reps @ 2111

Rest 60 seconds

B. Every 90 seconds, for 15 minutes (10 sets):

12 Russian Kettlebell Swings (heavy)

12 Hand-Release Push-Ups

C. Two sets of:

Supine Ring Rows x 10 reps @ 2111

Rest 60 seconds

Hollow Hold or Rock x 60 seconds

Rest 60 seconds

A. Five sets of:

2-Position Halting Clean-Grip Deadlifts x 3 reps

(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh)

Rest 2 minutes

B. Every 90 seconds, for 15 minutes (10 sets):

5 Hang Power Cleans*

15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

C. Two sets of:

Supine Ring Rows x 10 reps @ 2111

Rest 60 seconds

Hollow Hold or Rock x 60 seconds

Rest 60 seconds

A. Every 2 minutes, for 8 minutes (4 sets):

Muscle Snatch x 1 rep (build over the course of the four set)

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

Halting Snatch Deadlift + Hang Snatch + Snatch

(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)

C. Every minute, on the minute, for 5 minutes:

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest one minute, and then…

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

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 – 90+% x 1 rep

*Set 10 – 90+% x 1 rep

D. Five sets for times of:

30/20 Calories Assault Bike

20 Front Racked Double Kettlebell Squats (24/16 kg)

10 Strict Chest-to-Bar Pull-Ups

Rest 2 minutes

Three sets for max reps of:

60 seconds of Wall Ball Shots (20/14 lbs)

60 seconds of Push Press (75/55 lbs)

60 seconds of Kettlebell Swings (24/16 kg)

60 seconds of Rowing for Calories

Rest 60 seconds

Three sets for max reps of:

60 seconds of Wall Ball Shots (20/14 lbs)

60 seconds of Push Press (75/55 lbs)

60 seconds of Kettlebell Swings (24/16 kg)

60 seconds of Rowing for Calories

Rest 60 seconds

A. Five sets of:

Power Clean & Jerk x 1.1 (rest 10 seconds between heavy singles)

Rest as needed

B. Back Squat

*Set 1 – 5 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 5 reps @ 85%

*Set 8 – 3 reps @ 90%

*Set 9 – 1 rep @ 95%

Rest as needed between sets.

C. Three rounds for time of:

21 Calories of Assault Bike

15 Burpee Box Jump-Overs (24″/20″)

9 Muscle-Ups

A. Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011

(stick to the tempo – 3 second descent – use more weight than used on April 28)

Station 2 – Supine Ring Row x 8-10 reps @ 2111 (get as horizontal as possible)

Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111 (increase load from weight used on April 21)

B. Five rounds for time of:

5 Shoulder to Overhead

10 Burpees Over the Barbell

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

Hang Snatch + Snatch

B. Five rounds for time of:

5 Shoulder to Overhead (155/105 lbs)

10 Burpees Over the Barbell

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

Hang Clean + Clean + Front Squat + Jerk Build to today’s heaviest set.

B. Strict Overhead Press

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%

* Set 3 – 5 reps @ 70%

* Sets 4-9 – 3 reps @ 85-90%

* Set 10 – 10 reps @ 70-75%

Rest 90 seconds to 2 minutes between sets.

C. Four sets for times of:

Row 1000 Meters

20 Chest-to-Bar Pull-Ups

30 Wall Ball Shots

40 Russian Kettlebell Swings (32/24 kg)

Rest exactly 4 minutes

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

Every 10 minutes, for 40 minutes (4 sets):

Run 800 Meters

4/3 Rope Climbs (15′)

Assault Bike for Max Calories