A. Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 – Back Squat x 6-8 reps @ 32X1
Station 2 – Strict Pull-Ups x 8-12 reps @ 2110
Station 3 – Alternating Lateral Lunges x 20 reps
Station 4 – L-Seated Dumbbell Press x 10-12 reps @ 2111
B. Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots
A. Take 20 minutes to build to a 3-RM Back Squat
Note best successful 3-RM.
B. For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
C. Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)
A. Two sets of:
Strict Muscle-Ups x Max Unbroken Reps
Rest 2 minutes
Rest until Fully Recovered then. . .
3 minutes of Max rep Muscle-Ups
B. Take 15 minutes, not more, to establish a 1-RM Clean & Jerk
(You may elect to do either a power or full – which ever allows you to lift more, but please note below next to the weight lifted whether it was a full or power clean.)
Rest exactly 10 minutes after session A, and then…
C. Every minute, on the minute, until you can no longer maintain 60 second rounds:
6 Power Cleans (185/125 lbs)
12 Chest-to-Bar Pull-Ups
Goal is to race through sets as quickly as possible, then rest the remainder fo the minute. Note times to completion in each of the sets.