Today's Workout:
A. 3 sets, not for time, of:
Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Strict Ring to Sternum Pull-Ups or Strict Supinated Pull-ups x 6-8 reps

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 30 Double-Unders + 10/7 Pull-Ups
Minute 2 – 10 Front-Racked Alternating Reverse Lunges (95/65 lbs)
Minute 3 – 12 Push Press (95/65 lbs)

Absolutely, no dropping the bar from overhead. Penalty is to stop and perform 10 Burpees.

Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B. Every 2-minutes, for 12-minutes (6 sets):
Halting Clean Deadlift + Clean Pull + 2 Power Cleans @ 65-80% of 1-RM Clean

C. Three sets of:
Front-Leaning Rest on Rings x 60 seconds
(place rings 2″ off the floor)
Rest 30 seconds
Max Reps of Bent-Over Barbell Rows x 60 seconds
Rest 30 seconds
Kettlebell/Dumbbell Farmers Walk x 60 seconds
Rest 60 seconds

Today's Workout:
A. Take exactly 10-minutes to build to a 2-RM Overhead Squat.

B. Every 2 minutes, for 12 minutes (6 sets):
3-Position Snatch with Pause
(high hang, mid-thigh, then 2″ below the knee – hold each position for two full seconds, maintaining positioning and mechanics throughout)

C. 100 Rep Benchmark:
For time:
100 Burpee Box Jumps (24/20")

Athletes must perform these as box facing burpees.

Today's Workout:
A. Three sets, not for time, of:
Muscle-ups x 3-6 reps
Alternating Pistols x 12-16 reps total
(If these are realtively easy, make them weighted with either a Kettlebell or Overhead load)
Double-Unders x 40-60 reps

B. In teams of 3, complete the following for time:
100 Cals on the Rower
100 Wall Balls (30/20 lbs to 10 ft)
100 Toes to Bar
100 Hang Power Cleans (135/95 lbs)
100 Shoulder to Overhead (135/95 lbs)
100 Burpees

Today's Workout:
A. Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Loading per set (by %): 55, 60, 65, 70, 75, 75, 80, 80, 85, 85

Keep these light. Every lift should feel fast and mechanically sound.

B. Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Supinated Grip Pull-ups
10 Strict Handstand Push-Ups
20 Wall Ball Shots (30/20 lbs)*

*You must catch the ball for rep to count!

Today's Workout:
A. Three sets of:
Back Squat x 8-10 reps @ 65-70%
Rest 3 minutes

B. 4 sets of:
45 seconds of Work
15 seconds of Rest

Station 1 - Max reps of Thrusters 95/65 lbs
Station 2 - Max reps of Double Unders
Station 3 - Max reps of Hand Release Push-ups
Station 4 - Max reps of Russian Kettlebell Swings (70/53 lbs)
Station 5 - Rest

Today's Workout:
A. Three sets of:
Tall Snatch x 3 reps
Rest as needed

B. Every 2-minutes for 16-minutes (8 sets):
Snatch x 2 reps @ 70-75%

Focus on speed and mechanics.

C. Complete as many rounds and reps as possible in 10-minutes of:
10 Power Snatch (95/65 lbs)
15 Calorie Row

Absolutely NO DROPPING the barbell.