For time, wearing a 20-lb. vest:

• 25 thrusters, 115 lb./80 lb.
• 50 box jumps, 24 in./20 in.
• 75 deadlifts, 115 lb./80 lb.
• 1.5-mile run
• 75 deadlifts, 115 lb./80 lb.
• 50 box jumps, 24 in./20 in.
• 25 thrusters, 115 lb./80 lb.

Complete as many rounds as possible in 20 minutes of:

• Run 400 meters
• 11 power snatches, 95 lb.
• 17 pull-ups
• 13 power cleans, 95 lb.

For time:

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:
- 800-m run
- 30 push-ups

5 rounds, each for time of:

• 165-lb./110-lb. squat cleans, 7 reps
• 165-lb./110-lb. shoulder-to-overheads, 7 reps
• 7 burpee chest-to-bar pull-ups
• Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

DOUBLE-UNDER WARM-UP | 8:00
1 set:
10 alternating shoo the turtles
10 calf raises
20 single-unders

1 set:
20 plank shoulder taps
20 mountain climbers
20 single-single-double

1 set:
5 inchworm + push-ups
10 double-unders

1 set:
10 push-ups
10 double-unders

POWER CLEAN & DU WARMUP:

LOADING UP | 7:00
3 sets:
:20 jump rope
2 power cleans

– Rest :30-1:00 between sets and reduce power clean weights

WORKOUT:
Complete as many rounds as possible in 25 minutes of:

• 150 double-unders (scaled: SU)
• 50 push-ups (scaled: banded or knee)
• 15 power cleans (55/85kg)

For time:

• 800-meter single-arm barbell farmers carry, 45/35 lb.
• 31 toes-to-bars
• 31 push-ups
• 31 front squats, 95/65 lb.
• 400-meter single-arm barbell farmers carry, 95/65 lb.
• 31 toes-to-bars
• 31 push-ups
• 31 hang power cleans, 135/95 lb.
• 200-meter single-arm barbell farmers carry, 135/95 lb.

Complete as many reps as possible in 15 minutes of:

• 1 back squat, 1 shoulder press, 1 deadlift
• 2 back squats, 2 shoulder presses, 2 deadlifts
• 3 back squats, 3 shoulder presses, 3 deadlifts
• Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

6 rounds for time of:

• 30 squats
• 19 power cleans
• 7 strict pull-ups
• Run 400 meters

Men: 135-lb. clean
Women: 95-lb. clean

For time:

• 1-mile weighted run
• 50 push-ups
• 50 sit-ups
• 1-mile weighted run
• 50 push-ups
• 50 sit-ups
• 1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

6 rounds for time of:

• 60 double-unders
• 30 kettlebell swings
• 15 burpees

Men 24kg kettlebell
Women 16kg kettlebell