Today's Workout:
A. Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

B. In teams of 2, alternating full rounds...
Complete as many rounds and reps as possible in 7 minutes of:
5 Power Clean (135/95 lbs)
10 Chest to Bar Pull-ups (Sub 10 Chin Over or 15 Ring Rows)
Rest exactly 3 minutes, then…

Complete as many rounds and reps as possible in 7 minutes of:
10 Thrusters* (95/65 lbs)
10 Burpees Over the Barbell
*NO DROPPING BARBELL!
Rest exactly 3-minutes, then...

Complete as many rounds and reps as possible in 7 minutes of:
15 Kettlebell Swings (53/35 lbs)
30 Double-Unders (Sub 60 Single-Unders)

Today's Workout:
A. Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (30/20 lbs) x Max Reps
Rest EXACTLY 60 seconds

Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.

B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

C. Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds

Today's Workout:
A. Three sets, not for time, of:
Muscle-ups x 2-4 reps
L-Sit x 30-45 seconds (accumulate in smaller clusters if necessary)

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

C. Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (70/53 lbs)
15 Wall Ball Shots (30/20 lbs to 10 ft)
10 Burpees

Today's Workout:
A. Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps

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

C. Every 8-minutes for 24-minutes (3 sets):
Row 500 Meters
10 Power Snatches (155/105 lbs)
20 Toes to Bar

Today's Workout:
A. Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%
Strict Handstand Push-ups x 6 reps

*If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps, sub L-seated DB Press or work on negatives.

B. Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes

Increase load each set, working to the heaviest 5-rep set possible.

C. Three sets for times of:
135/95 Squat Clean x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 2 minutes

Today's Workout:
A. Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

B. In teams of 2, alternating full rounds, complete the following:
Four rounds each for time of:
5 Squat Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
20 Double-Unders
Rest exactly 5 minutes, and then…

Complete rounds of 12, 9 and 6 rep rounds for time of:
185/125 lb Overhead Squat
Toes to Bar
Rest exactly 5 minutes, and then…

Four rounds each for time of:
10 Deadlifts (185/125 lbs)
20 Wall Ball Shots (30/20 lbs)

Today's Workout:
A. Take 15 minutes to build to today’s heavy…
Front Squat + Push Press + Jerk

B. Complete as many rounds and reps as possible in 6 minutes of:
5 Strict Handstand Push-Ups
10 Shoulder to Overhead (155/105 lbs)
30 Double-Unders
Rest 4-minutes, then…

Every two minutes, for 10 minutes (5 sets):
10 Burpees
20 Air Squats