Teams of 2, one partner working at a time, split as desired, for time:
120 double DB hang clean & jerks 50/35 lbs
100/80 cal row
80 toes to bars
60 double DB box steps over 24/20 in, 50/35 lbs
40 handstand pushups
20 bar muscle ups (scale to 50 chest to bar pullups)
Time cap: 32 min
Part A
8 rounds of:
2 min for max distance
1 min rest
Part B
Warm up
One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
10 squat jumps
Back Squats
Take 20 min to find an 8RM back squat
Spotters required for max attempts
Conditioning
16 min alternating EMOM:
5 shuttle runs (1 rep = 25 ft. out and back)
10/8 cal row
10/8 cal ski
10 double KB deadlifts 24/16 kg
Warm up
2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances
Snatches
Every 90 sec for 10 rounds:
1 rep of the 3-position power snatch complex
3-position power snatch = hang power snatch from above the knee + 1 hang power snatch from below the know + 1 power snatch
Warm up
3 rounds of:
200m row
5 cobra pushups
25 ft duck walk
5 strict toes to bars
Endurance
30 min AMRAP:
200m run
40/32 cal row
20 pushups
4 sandbag to shoulders AHAP
Warm Up
Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Bench Press
Take 15 min to find an 8RM bench press
Spotters required for max attempts
Conditioning
4 rounds for time:
10 thrusters 135/95 lbs
400m run
40 double unders
Time cap: 22 min
Part A
Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
Then, 1 min of ski, bike or row
Then barbell warm up
Cleans
Every 90 sec for 10 rounds:
1 rep of the 3-position power clean complex
3-position power clean = hang power clean from above the knee + 1 hang power clean from below the know + 1 power clean
Warm up
3 min cardio machine, then 2 rounds of:
10 alternating single leg V-ups
30 sec dead hang
10 ring rows
10 alternating DB plank pull throughs
Pullups and Upper Body Pulling Strength
4 rounds for quality:
5 weighted pullups (light band if unloaded and assisted)
10 KB goblet hold good mornings
16 hollow rocks with KB held overhead
10 barbell bent over rows
Conditioning
For time, in teams of 2, one partner working at a time:
24-21-18-...-6-3 reps of:
Power snatches
Burpees
Front squats
Pullups
Time cap: 36 min
Loads: BB 95/65 lbs - DBs 2x50/35 lbs
Part A
12 rounds of:
1 min for max distance
1 min rest
Part B
Warm up
One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
10 squat jumps
Pause Back Squats
Every 3 min, for 5 sets:
8 paused back squats with 1 sec pause at the bottom - no bouncing
Conditioning
Warm up
2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances
Snatch & Snatch Pulls
Part A - 3 sets of 3 floating power snatches - 1 inch off the floor
Part B - 3 sets of 3 snatch power jerks
Part C - 3 sets of 3 snatch high pulls at around 100% of 1RM