Every minute, on the minute, for 20 minutes (4 sets) of:

Station 1 – 15/10 Calories of Assault Bike or Rowing
Station 2 – 20 Air Squats + 10 Pull-Ups
Station 3 – 20 Kettlebell Swings 24/16 kg
Station 4 – 15 Push-Ups
Station 5 – 45 second Hollow Hold

When the running clock reaches 20:00…

2 rounds for time of:

15/10 Calories of Assault Bike or Rowing
20 Air Squats
10 Pull-Ups
20 Kettlebell Swings 24/16 kg
15 Push-Ups
10 Toes to Bar

Every 2 minutes, for 20 minutes (10 sets) of:

Clean & Jerk

Sets 1-2 – 2 reps @ 65-70%

Sets 3-4 – 1 rep @ 75-80%

Sets 5-6 – 1 rep @ 84-88%

Sets 7-8 – 1 rep @ 92-96%

Sets 9-10 – 1 rep @ 96+%

Every 5 minutes, for 15 minutes (3 sets) for times:

400 Meter Run
10 Strict Handstand Push-Ups
10 Ground to Overhead 60/42.5 kg

With a partner, complete the following: 8 Rounds for time

8 Thrusters 35/25 kg
8 C2B
8 Lateral Burpees over bar

4 x 200m Row
4 x 200m Run

8 Thrusters 35/25 kg
8 C2B
8 Lateral Burpees over bar

*Athletes will alternate Rounds.

Every 90 seconds, for 18 minutes (12 sets) of:

Clean & Jerk x 1 rep
Start at 60% and build each set to today’s “heavy.”

8 min AMRAP

50 Air Squats
40 Kettlebell Snatches 24/16 kg – switch arms every 10 reps
30 Push-Ups

Every 2 Minutes, for 10 Minutes (5 sets) of:

Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 Minutes, for 4 Minutes (2 sets) of:

Strict Press x 8 reps @ 75%

3 rounds for time of:

500 Meter Row
15 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups

Every 8 minutes, for 32 minutes (4 sets) for times of:

400 Meter Run
16 Burpee Box Jump-Overs 24’/20′
8 Power Cleans
400 Meter Run

Every 2 minutes, for 16 minutes (8 sets):

Back Squat
Set 1 – 5 reps @ 70-74% of 1-RM
Set 2 – 5 reps @ 75-79%
Set 3 – 3 reps @ 80-84%
Set 4 – 2 reps @ 85-89%
Set 5 – 2 reps @ 90-94%
Sets 6-8 – 1 rep @ 95+%

12min AMRAP

40 Double-Unders
20 Wall Ball Shots 9/6 kg
10 Toes to Bar

“Libke”

11 Rounds with a partner of
4 Rope Climbs
20 Alternating Dumbbell Squat Clusters 22.5/15 kg
13 Box Jump Overs 24/20

40m Time Cap

Only one athlete works at a time. No minimum work required.

5 sets of:
Back Squat x 2 reps @ 90+%

Rest 2 minutes between sets

“Little Giza”

For time:
25 Pull-Ups
50 Wall Ball Shots 9/6kg
100 Double-Unders
50 Wall Ball Shots
25 Pull-Ups

Time Cap = 15:00m