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 Row or Assault Bike (for calories)
2 Minutes of Strict Pull-Ups
2 Minutes of Push-Ups
2 Minutes of Air Squats

AIM

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

SPORT

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 4-10 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
Minute 3 – Unbroken Double-Unders x 30-40 reps

B. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

C. 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 @ 70-75%
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.

D. Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters
*Note times for each set, and any modifications

FITNESS & AIM

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 300 Meters
Max Reps Dumbbell Man-Makers (55/35 lbs)
(push-up, power clean, push press)
Rest 2 minutes

SPORT

A. Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
*Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

B. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

C. Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM

D. Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds

TEAM WOD

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)

SPORT

A. Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest as needed, but at least 3 minutes between sets. Leave the weights on the bar when you finish, you’ll come back to this.
Movement Standard – Your butt must remain on the bench throughout the lift.

B. Take 5-8 minutes to build to a 3-RM Overhead Weighted Pistol (barbell)
Perform all 3 reps on one leg, and then switch legs and perform 3 reps on the other.
*You may need to start with a PVC pipe, training bar, 15 kg or 20 kg barbell…then add load from there.

C. For max reps:
Bench Press x Max Reps @ 85% of today’s 1-RM

D. Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (20 lbs) x Max Reps
Rest EXACTLY 60 seconds
Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.

FITNESS & AIM

A. Every 5 minutes, for 30 minutes (6 sets):
Row 500 Meters
5 Thrusters (115/75 lbs)
10 Burpees Over the Barbell

B. Five sets of:
45 seconds of Front-Leaning Rest on Rings (or floor)
Rest 15 seconds
45 seconds of Face-Up Chinese Planks or Glute/Hip Bridge
Rest 75 seconds

SPORT

A. For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar

B. Take 15-20 minutes to find your 1-RM Snatch
(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)

C. For time:
Row 2000 meters
20 Snatches (175/115 lbs)
60 Pull-Ups
20 Snatches
Row 2000 meters

FITNESS

A. Three rounds of:
Back Squat x 10 reps @ 3011
Rest 60 seconds
Perfect Chest to Deck Pushups x 10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

B. For time:
Run 800 Meters

immediately followed by…

Five rounds of:
12 Push-Ups
12 Box Jump-Overs

immediately followed by…

Row 1000 Meters

AIM

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 – 4 reps @ 90+%
Rest 2 minutes between sets.

B. For time:
Row 1000 Meters

immediately followed by…

Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Overs

immediately followed by…

Run 800 Meters

SPORT

Rest