Today's Workout:
A. Every 3-minutes for 16 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*(Optional) Set 8 – 1 rep @ 101-105%

We want to see good, clean mechanics. You are allowed only minimal postural deviation – no hitching or excessive struggle on your ascent.

B. In teams of 3, partitioning reps however you like, complete the following for time, of:
400 Meter Run (together)
100 Power Snatches (75/55 lbs - NO DROPPING)
400 Meter Run (together)
75 Power Snatches (95/65 lbs - NO DROPPING)
400 Meter Run (together)
50 Power Snatches (115/75 lbs - NO DROPPING)
400 Meter Run (together)

Using one barbell and changing the weights out before or after each round.

Time cap: 30-minutes

Today's Workout:
A. Take 15-minutes to build to today's heavy single Push Jerk.

B. 3 rounds for time, of:
10 Toes to Bar
10 Front Squats (165/110 lbs)
10 Burpees over the Bar

Time cap: 15-minutes

Today's Workout:
A. Gymnastic Skill Warm-up:
3 sets, not for time:
Handstand Hold (Nose to Wall, Heels to Wall, or Freestanding) x 30-60 seconds
Inverted Ring Rows x 6-8 reps @ 30X1 (use box to prop feet up; perform slow and controlled on descent)
Roll to Candlesticks x 10-12 reps (as fast as possible)

B. 3 rounds for time, of:
50/35 Calories on the Rower
100 Double Unders
200 Meters UNBROKEN Farmers Carry (70/53 lbs KB or DB)

Pick a pair of Kettlebells or Dumbbells that they could complete 200 Meters WITHOUT STOPPING.

Time cap: 20-minutes

C. Optional Accessories:
Three sets of:
Banded Face Pulls x 15-20 reps
Back Extensions x 8-10 reps
Rest as needed

Today's Workout:
A. Every 90 seconds for 6-minutes (4 sets):
Muscle Clean x 3 reps

Pull your hands as high as possible before driving your elbows through.

Followed by...

Every minute on the minute for 10-minutes (10 sets):
Power Clean x 1 rep

Work up in weight each set.. if it feels good, you can work to a heavy single.

B. 4 sets each of 20 seconds on, 10 seconds off:
Ab-mat Sit-Ups
Deadlifts (155/105 lbs)
Ab-mat Sit-Ups
Deadlifts (155/105 lbs)

C. Optional Accessories:
Three sets of:
Standing Dumbbell Tricep Extension x 10-12 reps
Dumbbell Hammer Curl x 10-12 reps
Rest as needed

Today's Workout:
A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3- = 2 reps @ 80-85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 95+%

B. Complete as many reps (Cals) as possible in 4-minutes, of:
15-12-9
Wallballs (20/14 lbs - CATCH BALL FOR REP)
Pull-ups
Then, in remaining time..
Max Calorie Bike

Rest 4 minutes

Complete as many reps (Cals) as possible in 4-minutes, of:
12-9-6
Wallballs (20/14 lbs - CATCH BALL FOR REP)
Pull-ups
Then, in remaining time..
Max Calorie Bike

rest 4 minutes

Complete as many reps (Cals) as possible in 4-minutes, of:
9-6-3 rep rounds of:
Wallballs (20/14 lbs  - CATCH BALL FOR REP)
Pull-ups
Then, in remaining time..
Max Calorie Bike

Today's Workout:

A. Every 90 seconds for 6-minutes (4 sets):

Muscle Snatch + OHS + Snatch Drop + 3 zotts press 

Light weight. This is a warm-up.

Followed by...

Every minute on the minute for 10-minutes (10 sets):

Snatch x 1 rep

Build as long as your lift is successful.

B. 21-15-9

Sumo Deadlift High Pull (95/65)

Push Press (95/65)

Burpees over the Bar

ABSOLUTELY NO DROPPING THE BAR! Looking to choose a weight on the barbell that athletes could complete 21+ repetitions unbroken when fresh on both movements when fresh.

Time cap: 15-minutes

C. Optional Accessories:

Three sets of:

Kettlebell Biceps Curls x 6-8 reps

Wall Walks x 5 reps

Rest as needed

Today's Workout:
A. Skill Warm-up:
3 sets, not for time:
Single-Arm Overhead DB Walking Lunges x 20 steps
Double-Unders x 40-50 reps, if you are good at DU, make these UNBROKEN sets
Bar Muscle-ups x 2-8 reps

B. In co-ed teams of 3, complete the following for time:
10k Row

Athletes must change every 250 Meters and stay in order.

Time cap: 40-minutes