A. Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111 Even Sets – Dumbbell Bench Press x 6 reps @ 2011
B. For time:
Run 800 Meters
40 Kettlebell Swings
20 Burpees
Row 1000 Meters
A. Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1 (rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
B. For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs) Run 800 Meters
A. Four sets of:
Jerk-Grip Overhead Squat x 4 reps @ 3311 Rest as needed
B. Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps (pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)
Immediately followed by…
Every two minutes, for 12 minutes (6 sets):
Split Jerk x 1 rep
Build to today’s heavy.
C. Three rounds for time of:
Run 400 meters
30 Wall Ball Shots (30/20 lbs)
20 Burpees to Target 6″ Above Reach D. Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press (perform as a complex laying flat on the floor.) Rest 60 seconds