Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%
B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg)
Every two minutes, for 16 minutes (8 sets) of:
Split Jerk x 1 rep
Build over the course of the 8 sets to today’s heavy single.
B.
For time:
21 Burpees
15 Thrusters (115/75 lbs)
9 Chest to Bar Pull-Ups
300 Double-Unders
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees
Take 15 minutes to build to today’s 1RM Clean
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Power Cleans @ 75% of today’s 1RM
Minute 2 – 15/12 Cals Assault Bike
Minute 3 – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds)
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps (4 second negative)
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Every two minutes, for 12 minutes (6 sets of):
Snatch Balance x 1 rep
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (155/105 lbs)
10 Box Jumps (24″/20″)
15 Kettlebell Swings (24/16 kg)
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 5-6 Supine Ring Rows (5 second hold)
Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
B.
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Power Clean
Chest-to-Bar Pull-Ups
Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM
B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings (24/16 kg)
Pull-Ups x Max reps
Rest 5 minutes between sets, and complete a total of two sets.
10 Toes to Bar
10 Burpee Box Jump Overs
20 Cals Assault Bike
