Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Front Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 6 reps @ 75%
*Set 3 – 2 rep @ 80%
*Set 4 – 4 reps @ 75%
*Set 5 – 6 reps @ 80%
*Set 6 – 2 rep @ 85%

B. Every 90 seconds, for 12 minutes (8 sets):
High Hang Clean + Hang Clean

C. Three sets for times of:
5 Power Cleans (185/135 lbs)
20 Wall Ball Shots (30/20 lbs to 10 ft)
Rest 3 minutes

Today's Workout:
A. Every 10 minutes, for a total of three sets, complete the following as
quickly as possible, and then rest the remainder of the 10 minutes:
Run 1200 Meters
20 Kettlebell Swings (70/53 lbs)
15 Chest-to-Bar Pull-Ups

B. Back Squats
*Set 1 – 10 reps @ 75%
*Set 2 – 8 reps @ 80%
*Set 3 – 6 reps @ 85%
Rest 2-3 minutes

Today's Workout:
A. Every minute, on the minute, for 15 minutes, complete:
Power Clean + Power Jerk

Build over the course of the 15 sets.

B. Four sets, against a 3-minute running clock, of:
Row 30/25 Calories
15 Shoulder to Overhead (135/95 lbs)
Max Rep Wall Ball Shots (20/14 lbs to 10 ft)
Rest 3 minutes

Today's Workout:
A. Three sets, not for time, of:
Strict Toes to Bar x 6-8 reps
Alternating Pistols x 12-16 reps
Nose to Wall Handstand Hold x 30-45 seconds

B. Every 2-minutes for 12-minutes (6 sets):
Deadlift x 3 reps @ 75-80% @ 11X1

C. For time:
50 Box Jump Overs (24/20")
25 Handstand Push-ups
40 Box Jump Overs
20 Handstand Push-ups
30 Box Jump Overs
15 Handstand Push-ups
20 Box Jump Overs
10 Handstand Push-ups
10 Box Jump Overs
5 Handstand Push-ups

Today's Workout:
A. Every minute, on the minute, for 4 minutes (4 sets):
Tall Jerks x 3 reps

and then …

Every two minutes, for 12 minutes (6 sets), complete:
Split Jerk x 2 reps @ 75-85%

B. Every minute, on the minute, for 20 minutes (10 sets):
Even Minutes – 10 Thrusters (95/65 lbs)
Odd Minutes – 4/3 Muscle-Ups OR 10 Ring Dips

60+: 65/45 lbs; 1 Muscle Up OR 5 Ring Dips

Today's Workout:
A. Every minute, on the minute, for 6 minutes:
Drop Snatch + Overhead Squat

Immediately followed by...

Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1.1 rep
(rest 10 seconds between singles)

Load by feel, prioritize speed and mechanics over load.

B. Every 4-minutes, for 16-minutes (4 sets):
Row 500 Meters

*These need to be sprints, don’t leave anything in the tank for each set.

Today's Workout:

A. Every 90 seconds, for 12 minutes (8 sets), complete:

Front Squat

Sets 1-2 – 3 reps @ 75%

Sets 3-4 – 2 reps @ 80%

Sets 5-6 – 2 reps @ 85%

Sets 7-8 – 1 rep @ 90+%

B. Every 90 seconds, for 12 minutes (8 sets), complete:

Clean x 1.1.1 @ 80+%

(rest 10 seconds between singles)

C. Every 2:30, for 10 minutes (4 sets), of:

315/225 lbs. Deadlift x 5 reps

Toes-to-Bar x 15 reps