A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of Hollow Rocks or Holds (accumulated)

B.
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
Run 400 Meters
Dumbbell Man-Makers
(Push-Up, Row Left, Row Right, Power Clean + Push Press)
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Every min:

1. 15/10 cal Row
2. 10 Dumbbell snatch (alternate)
3. 15 Wallball

Every 2min x5
8 Frontrack lunges

Use a 20kg kettlebell and do 100 swings for time

TIMES TO BEAT

Beginner athlete: 5min 42sec
Average athlete: 4min 45sec
Advanced athlete: 3min 48sec
Elite athlete: 2min 51sec
Regional athlete: 2min 28sec

1. 10-15 cal Assault bike
2. 6-10 Strict HSPU
3. 10-15 cal Row
4. 6-10 Strict Pull up

A.
Three sets of:
Romanian Deadlifts x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 15-20 reps @ 1010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Hollow Hold/Rock x 30-45 seconds
Rest 45 seconds

B.
In teams of two, alternate sets to complete 3 each of:
5 Dumbbell Man-Makers
300 Meter Run

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

B.
In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(15)
front squat 5x2
deadlift 7x1-work up to heavy
bench 5-3-1 refer to chart

Fitcamp
50 kbs
25 burpees
50 db pp
25 burpees
50 squats

Metcon(13)
40 burpees over the bar
40 s2oh 95/65

Metcon-comp(13)
25 jerk 155/105
25 burpees over the bar
25 hspu
25 burpees over the bar

Finisher
1 min couch stretch
20 cuff iso
20 w raise
20 t raise
1 min side plank per

A.
Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Row 250 Meters
Rest 60 seconds
Plank to Elbows x 8-10 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Dumbbell Ground to Overhead
3 Burpees
6 Dumbbell Ground to Overhead
6 Burpees
9 Dumbbell Ground to Overhead
9 Burpees
12 Dumbbell Ground to Overhead
12 Burpees
…

C.
Three sets of:
Single Arm Row x 10-12 reps each arm @ 2110

3 rounds
400m row
10 thrusters 60kg/40kg