A. Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
B. Complete as many rounds and reps as possible in 15 minutes of:
20 Lateral Box Step-Overs
20 Push Press
40 Mountain Climbers
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B. Complete as many rounds and reps as possible in 15 minutes of:
20 Dumbbell Box Step-Overs (20″ box; 55/35 lbs)
20 Push Press (95/65)
40 Double-Unders
A. Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
B. For time:
10/7 Muscle-Ups
15 Deadlifts (275/185 lbs)
20 Handstand Push-Ups to 4″/2″ Deficit
40 Alternating Pistols
20 Handstand Push-Ups to 4″/2″ Deficit
15 Deadlifts (275/185 lbs)
10/7 Muscle-Ups
For today, you may kip the handstand push-ups.
C. Three sets of:
50-Foot Handstand Walk
15 Strict Handstand Push-Ups
Rest 2 minutes
D. Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds
*Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds