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

“Nancy”

5 rounds for time of:

Run 400 meters

15 Overhead Squats 95/65 

3 rounds, 1 min per station, for max reps of:

Push-up

Box Jump 24/20

Pull-up

Lunge

Row Calorie

Rest 1 minute 

You can start at any station! No particular order is required. Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

For time:

Run 1000 meters

50 Wall Balls 20/14 

30 Kettlebell Swings 53/35 

Run 800 meters

35 Wall Balls 

20 Kettlebell Swings 

Run 400 meters

20 Wall Balls 

10 Kettlebell Swings

Deadlift 3-3-3-3-3 (perform a set of 3 every 90 seconds. Work up to a heavyish set…nothing near a 3 rep max)

Then:

Complete as many rounds as possible in 12 mins of:

9 Deadlifts 205/135 

3 Bar Muscle-ups

30 Sit-ups

*modifications for the Bar muscle up will be: 6 Chest to bar pull-ups, 9 kipping pull-ups or 6 strict pull-ups. 

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

Camana Bay Hill Run (1200)

60 Squat Cleans 95/65 

60 Toes-to-bars

60 Shoulder-to-Overheads 95/65

60 Burpees

40 Squat Cleans 95/65 

40 Toes-to-bars

40 Shoulder-to-Overheads 95/65 

40 Burpees