In teams of 2, with 1 partner working at a time, complete for time:

For Time:

50 Power Cleans 135/95

120 Sit-ups

60 Pull-ups

60 Thrusters 95/65

60 KB Swings 53/35

50 Single Arm Alternating Devils Presses (choose load)

5 rounds for time of:

10 Strict Handstand Push-ups

15 Box Jump Overs 24/20 

25 Air Squats

5 rounds for time of:

Run 400 meter

12 Unbroken Power Snatches 75/55

50 Single Unders

*if you cannot do the Recommended weight safely and with ease….modify the weight. It should be unbroken and relatively easy. Use an empty bar if needed.

Tabata Row Calorie

Tabata Sit-up

Tabata Wall Ball 20/14 

Tabata Hang Power Clean 115/80

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

*You can start on any exercise.

For time:

3 rounds of:

Run, 200 m

15 Pull-ups

Rest 2 mins

-- then --

3 rounds of:

50 Double Unders

15 Toes-to-bars

Rest 2 mins

-- then --

3 rounds of:

100 meter 1 Arm Kettlebell Farmers Carry 53/35 

10 Burpee Box Jumps 24/20

Front Squat 3-3-3-3-3 (perform a set every 90 seconds. Work up to a 80-85% effort)

Then:

As many reps as possible in 10 mins of:

3 Squat Cleans 95/65 

3 Weighted Push-ups 35/15

6 Squat Cleans 95/65 

6 Weighted Push-ups 35/15 

9 Squat Cleans 95/65 

9 Weighted Push-ups 35/15 lbs ... Continue adding 3 reps each round to each movement until time expires.

In teams of 2 with 1 partner working at a time, complete for time:

35 Power Snatches

30 Burpee Box Jumps 24/20

Run 400 meters (together)

30 Power Snatches

24 Burpee Box Jumps 24/20

Run 400 meters (together)

25 Power Snatches

18 Burpee Box Jumps 24/20

Run 400 meters (together)

“Warm up”

On the minute every minute for 7 minutes: Push Press x 2 reps. (This will be taken from the floor not the squat rack. Start light and work to a heavish set)

Then:

5 rounds for time of:

15 Push Press 95/65

24 Sit-ups

9 Strict Pull-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Toes-to-bar

Box Jump 24/20 

Front Squat 115/80

Complete as many rounds as possible in 14 mins of:

Run 200 meters

10 Hang Power Cleans 115/80

10 Burpee-to-Plate

3 rounds, each round for time, of:

10 Deadlifts 225/155 

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Rest 3 mins between each round.

Take 10 minutes and work up to a heavyish squat clean. (this is NOT a 1 rep max)

Then:

5 rounds for time of:

9 Squat Clean Thrusters 115/80

9 Burpees

In teams of 2, with 1 partner working at a time, complete for time:

Row 2000 meters

100 Box Jumps 24/20

100 Push Press 45/35

50 Knees-to-elbows

100 Lunges

50 Burpees

100 Wall balls 20/14

“Nate”

Complete as many rounds as possible in 20 mins of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings 70/53

* muscle up modifications: 2 Bar muscle ups, 3 strict pull-ups, 4 chest to bar pull ups, or 5 kipping pull ups.  Choose the variation you want to work on.

3 rounds for time of:

Run 800 meters

Plank Hold 1 min

50 Sit-ups

50 Double Unders

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Burpee

Goblet Squat

Weighted Push-up 35/15 

*choose your own weight on the Goblet squats.

Complete as many rounds as possible in 15 mins of:

Run 200 meters

5 Power Snatches 135/95

10 Toes-to-bars

*scale appropriately.  The goal is to get better at Barbell Cycling.  Choose a load you can handle for 5 touch and go reps. 

“Warm up”

Thruster 2-2-2-2-2-2-2 (perform these on the minute and work to a heavy set)

Then:

“Jackie”

For time:

Row 1000 meters

50 Thrusters 45/35 

30 Pull-ups

In teams of 2, with 1 partner working at a time, alternate movements to complete:

10 Rounds for time of:

21 Air Squats

12 Weighted Step-ups 24/20

9 Hang Power Cleans 135/95

“Warm up”

Every minute on the minute for 7 minutes: Clean and Jerk 1-2 reps.

Then:

21-15-9 reps, for time of:

Power Clean & Jerk 115/80 lbs

Toes-to-bar

Lateral Burpee Over Bar