4 Pull-ups (scale jumping pull-ups)

5 Goblet squats 53/35

5 Plate burpees

5 SDLHP 70/44

Sprint

 Block Strength 

Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%

Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Every minute, on the minute, for 10 minutes:
Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

2 Power cleans 175/105

5 Wall ball shots 20/14

Skill: Thruster 2/2/2/2/2

Block Strength 

Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 92-95%
*Set 6 – 1 rep @ 95-98%

Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.

Endurance: Row 400m rest 6o sec (5 rounds)

7 Push press 105/70
5 Toes 2 Bar
Run 100m w/plate (45)
7 Box jumps 24/20
5 Toes 2 Bar
Run 200m
7 Deadlifts 105/70
5 Toes 2 Bar
Run 100m w/plate

Tabata skill: hollow rocks/russian twists/plank hold

Block Strength 

Every minute, on the minute, for 10 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 10-15 Meters

Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.

10/9/8/7/6/5/4/3/2/1
Overhead squats 85/55
*after every round complete 1 wall walk
-Rest 2min-
21/18/15/12/9/6/3
Pistols (alt legs)
KB swings 70/44

Skill: Strict press 3/3/3/2/2/2

Six sets of:
Drop Snatch x 1 rep
Rest as needed
Build over the course of the six sets to your heaviest drop snatch.

Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
(Last performed on August 11, 2014.)

Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 3-4 reps @ 90%
*Set 8 – 3-4 reps @ 90%

Endurance: 5 Rounds run 400m @best 1 mile pace

7min AMRAP
Max reps wall ball shots 20/14
Every minute complete 3 Power cleans 195/125
-Rest 4min-
6min AMRAP
3 Deadlifts 195/125
2 Hang squat cleans 195/125
Sprint 75m

Skill:

Block Strength

Three sets of:

Jerk Balance x 3 reps

Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%

Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65%

16 KB Swings

12 KB Squats (left arm)

12 KB Snatches (alt arms)

24 Sit-ups

12 KB Squats (right arm)

16 Wall ball shots (20/14)

Run 150m w/ wall ball

Wall sit
3 Toes 2 Bar
3 Box jump overs 30/24
3 Power snatches 95/65
Sprint
3 Power cleans 95/65
3 Box jump overs 30/24
3 Wall walks

Block Strength 

Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps

*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)

Immediately followed by…

Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)

Endurance: E2mom/6 Rounds Row for max calories (rest1min between)

3min to complete
40 Thrusters 75/55
5min AMRAP
6 Push press 75/55
4 Strict pull-up
-Rest 2min-
3min to complete
40 Overhead squats 75/55
5min AMRAP
6 SDLHP
4 HSPU

Skill: Back squat: 3/3/3/2/2/2

Block Strength (active recovery)

Three sets of:
Row 100 Meters
Rest 30 seconds

Two sets of:
Row 150 Meters
Rest 60 seconds

One set of:
Row 300 Meters
Rest 2 minutes

Two sets of:
Row 150 Meters
Rest 60 seconds

Three sets of:
Row 100 Meters
Rest 30 seconds

A) Every 90 sec (5 rounds)
1-Hang clean
1-Power clean
1-Squat clean
25 Russian twists
B)
13 Front squat (75-85% of max squat clean)
100m overhead plate carry (45)
11-Front squat
100m overhead plate carry (45)
9-Front squat
100m overhead plate carry (45)

Block Strength

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
(these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)

Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+

Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%