A. Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Alternating Reverse Lunges x 20 steps
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps
Rest 45 seconds
B. Every minute, on the minute, for 15 minutes:
Minute 1 – 15 Kettlebell Swings
Minute 2 – 200 Meter Run
Minute 3 – 20/10 Push-Ups
C. Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 20m each arm
A. Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps
*Goal is to increase loads used last week.
B. Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Power Cleans (135/95 lbs)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell …
C. Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
A. Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Sets 6-8 – 1 rep @ 94+%
Rest 2-3 minutes between sets.
B. Every 2 minutes, for 8 minutes (4 sets):
3-Position Clean
(high hang, mid-thigh, then floor – build over the four sets)
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
2-Position Clean
(mid-thigh, then floor – build over the four sets)
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep
(build over the course of the five sets)
C. Complete as many rounds and reps as possible in 8 minutes of:
7 Muscle-ups
21 Burpees
Rest until the running clock reaches 12:00, and then…
D. Complete as many rounds and reps as possible in 6 minutes of:
5 Strict Handstand Push-Ups
10 Shoulder to Overhead (155/105 lbs)
30 Double-Unders