In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

10 Strict Pull-Ups

20 Wall Ball Shots (20/14 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 10 Strict Pull-Ups, Partner A will perform 20 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

10 Strict Pull-Ups

20 Wall Ball Shots (20/14 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 10 Strict Pull-Ups, Partner A will perform 20 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

A. Five sets of:

Hang Clean + Clean

Rest as needed

B. Back Squat

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 2 reps @ 90%

*Set 7 – 7 reps @ 75%

*Set 8 – 7 reps @ 75%

*Set 9 – 7 reps @ 75%

*Set 10 – 7 reps @ 75%

Rest exactly 2 minutes between sets.

C. “Ryan”

Five rounds for time of:

7 Muscle-Ups

21 Burpees to Target 12″ Above your Standing Reach

Every 4 minutes, for 32 minutes (8 sets):

Row 250 Meters

15 Kettlebell Swings

10 Dumbbell Push Press

Every 4 minutes, for 32 minutes (8 sets):

Row 250 Meters

5 Power Cleans (155/105 lbs)

10 Shoulder to Overhead (155/105 lbs)

A. Six sets of:

Hang Snatch + Snatch + 2 Overhead Squats

Rest as needed

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%

* Set 4 – 3 reps @ 85-90%

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

* Set 7 – 10 reps @ 65-70%

Rest 2 minutes between sets.

*Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C. Complete as many rounds as possible in 6 minutes:

10 Burpee Box Jump-Overs (24″/20″)

15 Strict Handstand Push-Ups

20 Toes-to-Bar

25 Wall Ball Shots (30/20 lbs)

30 Double-Unders

Rest 4 minutes, and then repeat one more time.

D. 10 Tuck to V-Up Complexes

followed by…

100 Hollow Body Bounces

followed by…

Three sets of:

L-Sit Flutter Kicks on Kettlebells x 15-30 seconds

Rest as needed

Optional Additional Conditioning Session

(If possible, do this session a few hours before or after your primary training session.)

Twenty sets of:

Row 250 meters @ 2000 meter PR pace.

Rest 30 seconds

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

Minute 1 – Supine Ring Rows x 8 reps @ 2111

Minute 2 – L-Seated DB Press x 8 reps @ 2011

Minute 3 – Tempo Push-Ups x 10 reps @ 1111

B. Every minute, on the minute, for 21 minutes:

Minute 1 – 10-15 Kettlebell Swings

Minute 2 – 8 Burpee Box Jump-Overs

Minute 3 – 10 Toes to Bar

A. “Gymnastics Challenge”

Complete as many reps as possible for each of the following:

2 Minutes of Muscle-Ups

Rest 60 seconds

2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)

Rest 60 seconds

2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60 seconds

2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 60 seconds

2 Minutes to establish a max effort L-Sit Hold

(you only get one attempt to hold for as long as possible)

B. Every minute, on the minute, for 21 minutes:

Minute 1 – 10-15 Kettlebell Swings (32/24 kg)

Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 10 Toes to Bar

Rest Day

FITNESS EXPRESS

For time:

Run 800 Meters

15 Strict Pull-Ups

40 Walking Lunges with Kettlebells (heavy)

15 Strict Pull-Ups

Run 800 Meters

FITNESS

A. Four sets of:

Front Squat x 6 reps @ 2011

Rest 45 seconds

Turkish Get-Ups x 2 each arm

Rest 45 seconds

Hollow Hold or Rock x 60 seconds

Rest 45 seconds

B. For time:

Run 800 Meters

15 Strict Pull-Ups

40 Walking Lunges with Kettlebells (heavy)

15 Strict Pull-Ups

Run 800 Meters

A. Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

*Set 7 – 5 reps @ as heavy as possible

Rest 2 minutes between sets.

B. For time:

Run 800 Meters

30 Pull-Ups

30 Front Squats (175/115 lbs)

30 Pull-Ups

Run 800 Meters

A. Accumulate 15-20 Freestanding Kick-Ups to Handstand

(hold for 1 second in the handstand, but goal is to get comfortable finding balance point)

followed by…

Three sets of:

60-75 seconds of Nose-to-Wall Split Handstand Hold

Rest 60-90 seconds

B. Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 65%

*Set 4 – 8 reps @ 70%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

C. Three sets, not for time, of:

Banded Good Mornings x 8 reps @ 30X1

Rest 45 seconds

Supine Ring Row x 8 reps @ 2111

Rest 45 seconds

Weighted GHD Hip Extensions x 8 reps @ 2012

Rest 45 seconds

D. “Jackie” For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

A. Three sets of:

Push Press x 6-8 reps

Rest 60 seconds

Side Plank x 30-45 seconds each side

Rest 60 seconds

Single Leg Hip Bridge x 6-8 reps each leg @ 3011

Rest 60 seconds

B. Complete as many rounds and reps as possible in 9 minutes of:

9 Burpee Box Jump-Overs or Step-Overs

9 Push Presses

9 Ring Dips or Stationary Dips

A. Five sets of:

Push Press x 3 reps

Rest as needed

Build to today’s heaviest triple.

B. Complete as many rounds and reps as possible in 9 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Push Presses (135/95 lbs)

9 Ring Dips

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

Minute 1 – Strict Handstand Push-Ups x 8-10 reps

Minute 2 – L-Seated Dead Hang x 30-45 seconds

(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)

Minute 3 – Unbroken Double-Unders x 40-50 reps

B. Eight sets of:

Front Squat + Split Jerk

(pause at receiving position of split jerk for 1-2 seconds before recovering)

Rest 60-90 seconds

*Sets 1-2 – 60-70% of 1-RM Clean & Jerk

*Sets 3-4 – 70-75%

*Sets 5-6 – 75-80%

*Sets 7-8 – 80-85%

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

2 Power Cleans + 1 Power Jerk

*Sets 1-3 – 70-75% of 1-RM Clean & Jerk

*Sets 4-6 – 75-80%

D. Three sets of:

Dumbell Floor Press x 15 reps @ 21X1

Rest 45 seconds

Ring Biceps Curls x 12 reps @ 2021

Rest 45 seconds

Band Pull-Aparts x 30 reps

Rest 45 seconds

E. At designated paces:

Run 800 Meters – easy (60-70% effort)

Run 400 Meters – moderately hard (80-85%)

Run 800 Meters – easy (60-70% effort)

Run 400 Meters – moderately hard (80-85%)

Run 800 Meters – easy (60-70% effort)

A. Three sets of:

Deadlift x 6-8 reps @ 2111

Rest 45 seconds

Dumbbell Bench Press x 10-12 reps @ 20X1

Rest 45 seconds

Alternating Reverse Lunges with DBs x 20 steps

Rest 45 seconds

Bottom’s Up Kettlebell Carry x 25 yards each arm

Rest 45 seconds

B. For time:

Row 1000 Meters

60 Kettlebell Swings

30 Goblet Squats

Run 400 Meters

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

High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

B. For time:

Row 1000 Meters

20 Hang Power Cleans (185/125 lbs)

100 Double-Unders

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

Muscle Snatch x 2 reps

Followed by…

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

Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Followed by…

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

2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B. Every 2 minutes, for 6 minutes (3 sets):

Halting Snatch Deadlift + 2 Snatch Pulls @ 85-90% of 1-RM Snatch

C. Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat

D. Every minute on the minute for 18 minutes:

Minute 1: 8-10 Alternating Reverse Lunges (185/125 lb – back rack)

Minute 2: 8-10 Supinated-Grip Strict Pull-Ups

Minute 3: 20/15 Calorie Row