Prepare for a pyramid of preposterous proportions. :)
1. Ski for CAL
2. Side V-Sit crunch
3. Push-ups
4. KB Goblet Squat
5. Box Jump
6. DB Shoulder Press
7. TRX Candlestick Crunch
8. DB Thrusters
9. DB Scissor Lunge
10. Overhead DB Split Press
11.
12. TRX Burpees L,R

A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 2 reps
Rest 2-3 minutes

Build to today’s heavy 2 or 3-RM.

B.
In teams of two, alternate full rounds and complete 5 each of:
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups

3 Rounds of:
10 Thrusters 60/40kg
12 C2B Pullups

A.
Take 20 minutes to build to today’s heavy Jerk

B.
In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
3 Power Cleans (135/95 lbs)
6 Shoulder to Overhead (135/95 lbs)
9 Push-Ups

Cooldown,intervalls or someting else.

A.
Six sets of:
Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3-4 minutes between sets

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/12 lbs)

No more than 4 people per station:

Farmers Carry (6 steps forward, 6 steps backward)
Box Overs (two feet on the box, two feet off the other side)
Ab Rollouts

4 rounds of 45sec/station, 15 sec rest + transition time

12min circuit
18min

Bench press 5 x 5

Every other minute for 10 minutes
odd: Row 250 Meters
even: 10 Dumbell Thrusters

Rest 5 minutes

Every other minute for 10 minutes
odd: 20 weighted Lunges
even: 15/10 Hand-Release Push-Ups

Rest 5 minutes

Every other minute for 10 minutes
odd: 20 Box Jumps
even: 10 Push Press

For time:
10 box jumps, 42-inch box (n.106cm)
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood (n.24kg)
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell (n.34kg)
40 GHD sit-ups
40 medicine-ball cleans, 20-lb. ball (n.9kg)
50 burpees
50 triple-unders

WOD

In Pairs:

150 thrusters for time

*every time the bar is dropped 30 double unders penalty