Warm up: 5 minutes of empty barbell work

1 . Every 3 minutes for 5 sets:

1 Power clean + Clean + 2 Front squats + 2 Jerks

2 . For time:

30 Australian pullups

30 Front squats @ 115 / 83

30 Ring dips

30 Hang power cleans @ 115 / 83

Warm up: Jumping jacks x 30 / Bear crawl x 100 ft

1 . Every 2 minutes for 12 minutes:

Bench press x 3 + a set of PERFECT pushups between 5 and 20 reps

2 . For time:

100 Kettlebell figure 8’s @ 1.5 / 1 pood

50 Bench sit ups

50 Back extensions

Not Pushups

Pushups

For time:

60 Burpees

10 Snatches (full squat) 135 / 93

50 Wallballs

8 Snatches

40 Double unders

6 Snatches

30 GHD Sit ups

4 Snatches

20 Handstand pushups

2 Snatches

10 Muscle ups

Warm up: 20 pushups / 10 pullups

1 . Every 3 minute for 4 sets: Max strict pullups (you need to be getting at least 8 ish on this to start so adjust the movement in order to do so)

2 . 2 Rounds for time:

500 Meter run

10 Deadlifts @ 275 / 183

15 Chest to bar pullups

20 Goblet squats @ 1.5 / 1 pood

25 Lateral barbell jumps

Warm up: 2 Rounds of: Kang squats x 6 / Single leg RDL x 6 each leg

1 . Every Two minutes for 5 Sets Each, Alternating sets:

1st Set: 2 Back Squats

2nd Set: 1 Power Clean

2 . For time:

1000 meter row

• Begin the workout with 1 Heavy clean and jerk. Every minute on the minute do another one until you hit 1000 meters.

REGISTRATION CLOSES SEPTEMBER 15TH!

Warm up: 2 Rounds of: 10 Banded good mornings / 10 Pendlay rows

1 . Every 90 seconds for 6 sets each:

1st movement: 5 Deadlifts

2nd movement: 5 Seated box jumps

3rd movement: 15 Burpees or 15 calories on a thing

REGISTRATION CLOSES SEPTEMBER 15TH!

Warm up: 400 meter run / 10 burpees

1 . Seated strict press: 10, 8, 6, 4, 2 Go up in weight obviously.

2 . “Rocky Balboa”

15 rounds for time of:

15 Double unders

15 Sit ups

15 Double leg mountain climbers

REGISTRATION CLOSES SEPTEMBER 15TH!

Warm up: 500 meter row / 10 pullups

1 . Weighted Pullup: 5,5,3,3,1,1

2 . 2 Rounds for time:

200 foot rack walk @ 2/ 1.5 pood

90 second plank with both hands on the ball of one kettlebell

1 minute goblet wall sit (one bell)

REGISTRATION CLOSES SEPTEMBER 15TH!

Warm up: 2 Rounds of: Kang squats x 6 / Single leg RDL x 6 each leg

1 . Every Two minutes for 5 Sets Each, Alternating sets:

1st Set: 3 Front Squats

2nd Set: 1 Power Snatch

(Can be sets across OR increasing weight)

2. For time:

50 Sit ups

50 Pushups

50 Air squats

• Begin every minute with 1 Power snatch @ 75%

3. If you make a giant chalky mess from doing pushups take 15 seconds and mop up your spot.