Six sets of:
Pause Front Squat @ 24X1 + Front Squat

Rest 2 minute

For time:
50 Cal Row
100 Wall Ball 9/6 kg
50 Toes to Bar

 

Every 4 minutes, for 32 minutes (8 sets) for max load:

200 Meter Run
3 Power Cleans
3 Ring Muscle-Ups/Bar Muscle Ups

In teams of two For Time:

40 Wall Walks
100 Dubs
30 Man Makers 22.5/15 kg
100 Dubs
20 Tyre Flips
100 Dubs
10 Rope Climbs

“Baseline Interval Test”

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots 9/6 kg – 10′

Coaches Notes: Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

5 sets of:
Barbell Hip Thrusts x 5 reps @ 20X1

Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1 Rest 60 seconds

AMRAP in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges 22.5/15 kg

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Every 2 minutes, for 24 minutes (12 sets):

Split Jerk
Sets 1-3 = 2 reps @ 70-80%

Sets 4-6 = 2 reps @ 80-90%

Sets 7-9 = 1 rep @ 90%

Sets 10-12 = 1 rep @ 95+%

AMRAP in 12 minutes of:

3 Strict Handstand Push-Ups
3 Strict Pull-Ups
6 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Strict Handstand Push-Ups
9 Strict Pull-Ups
and so on, continuing to add 3 reps each round

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

AMRAP in 7 minutes of:
7 Power Snatches 60/42.5 kg
14 Toes to Bar

4 sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Rest 60 seconds

For time:

800 Meter Run
100 Air Squats
75 Kettlebell Swings 24/16 kg
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats

Partner WOD – “Leg Day”
In Teams of 2 – 40 min Time Cap.

60 Deadlifts 60/42.5 kg
50 Power Cleans 42.5/30 kg
100 Front Rack Lunges 42.5/30 kg
40 Back Squats (from floor) 60/42.5 kg

30 Shoulder to Overhead 42.5/30 kg

100 Front Rack Lunges 42.5/30 kg
40 Overhead Squats 42.5/30 kg
50 Snatches or Clean &Jerks 42.5/30 kg

Reps to be split evenly – 1 athlete working at a time.

Every 10 minutes, for 30 minutes (3 sets) for times:

500 Meter Row
20 Chest-to-Bar Pull-Ups
20/15 Calories of Assault Bike
20 Alternating Pistols 400 Meter Run