A. Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than last time)
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
9 Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbells

A. Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than last time)
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
15 Push Press (115/75lbs)
15 Pull-Ups”

A. Three sets for times of:
15/12 Calorie Row
12 Kipping Handstand Push-Ups to 4″/2″ Deficit
1 Legless Rope Climb FROM L-Seated Position
Rest 60 seconds

B. Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%

C. For time:
100 Double Unders
27 Thrusters (95/65 lbs)
30 Bar Facing Burpees Over the Barbell
27 Thrusters (95/65 lbs)
100 Double-Unders

D. Three sets of the following complex:
20 Dumbbell Tate Press
20 Dumbbell Skull Crushers
20 Dumbell Floor Press
Rest 2 minutes

Followed by…

One set of:
100 Banded Push Downs

Optional Additional Conditioning Session Ten sets of: Row 500 meters @ 2000 meter PR pace -2 seconds
Rest 60 seconds

A. Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1
Station 2 – 15 Tempo Push-Ups @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111

B. Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)

A. Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
*Set 6 – 80% x 3 reps

Rest 3 minutes between sets.

B. “Christine” Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)

A. Six sets of:
Front Squat x 2-3 reps
Rest 3 minutes

B. Every 4 minutes, for 20 minutes:
Power Clean Push-Jerk Barbell Cycling
*Set 1 – 7 reps @ 60-70% of 1-RM Clean & Jerk
*Set 2 – 7 reps @ 60-70%
*Set 3 – 7 reps @ 60-70%
*Set 4 – 7 reps @ 60-70%
*Set 5 – 7 reps @ 60-70%

C. Complete as many rounds and reps as possible in 3 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Shoulder to Overhead (115/75 lbs)
12 Toes-to-Bar

Rest exactly 2 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Shoulder to Overhead (115/75 lbs)
12 Toes-to-Bar

Rest exactly 60 seconds, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
6 Burpee Box Jump-Overs (24″/20″)
9 Shoulder to Overhead (115/75 lbs)
12 Toes-to-Bar

D. Three sets of:
Dimmels x 12 reps @ 50-60% of 1-RM Deadlift
Rest as needed
Banded March + Weighted Anterior Loading x 2:30
Rest as needed

Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds

Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.

Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds

Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.

A. Three sets for times of:
12 Burpee Box Jumps (24″/20″)
50-Foot Handstand Walk
Rest 60 seconds

B. Complete as many rounds and reps as possible in 3 minutes of:
50 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
15 Ground to Overhead (155/105 lbs)

Rest 2 minutes, and then…

C. Complete as many rounds and reps as possible in 6 minutes of:
50 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
15 Ground to Overhead (155/105 lbs)

Rest 2 minutes, and then…

D. For time:
50 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
15 Ground to Overhead (155/105 lbs)

E. For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain.

A. Three sets of:
Back Squat x 8 reps @ 31X1
Rest 60 seconds
Supine Ring Rows x 8 reps @ 2111
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds

B. Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
10 Thrusters
10 Strict Pull-Ups

A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%

B. Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
15 Thrusters (95/65 lbs)
20 Pull-Ups

A. Take exactly 10 minutes to build to today’s heavy Push Press,
followed immediately by…
Exactly 8 minutes to build to today’s heavy Power Jerk,
followed immediately by…
Exactly 6 minutes to build to today’s heavy Split Jerk

B. For times:
165/115 lb Power Snatch x 10 reps
Rest 2 minutes
135/95 lb Power Snatch x 10 reps
Rest 2 minutes
95/65 lb Power Snatch x 10 reps

C. Back Squat
Set 1- 5 reps @70%
Set 2- 3 reps @80%
Set 3- 1 rep @85-90%
Set 4- 10 reps @75%
Set 5- 10 reps @75%
Rest 2-3 minutes

D. Complete as many rounds and reps as possible in 8 minutes of:
6 Strict Handstand Push-Ups to 4″/2″ Deficit
12 Calorie Assault Bike
18 Chest-to-Bar Pull-Ups

Optional Additional Conditioning Session
Six sets:
60 seconds Assault Bike @ 70+/80+ RPM
30 seconds of Sled Drag
Rest 3 minutes

*Sled should not be a grind and be one continuous effort with no stops.

A. Three sets of:
Turkish Get-Ups x 6 reps (3 each arm)
Rest 45 seconds
Goblet Squats x 12 reps @ 32X1
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds

B. For time:
Row 1000 Meters
40 Alternating Cossack Squats
60 Kettlebell Swings

A. Increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every 90 seconds, for 6 minutes (4 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B. For time:
Row 1000 Meters
30 Alternating Pistols
30 Power Cleans (155/105 lbs)

Rest Day