1) aerobic work (no rest between stations, continuous for 30:00

1 minute row

1 minute bike

1 minute burpees

x 10 rounds (men goal is 15 cals/reps per minute/women 10 cals/reps per minute)

2) for time 

50/30 calorie bike

50 power snatches 45/35# (below knee at bottom)

50 ghd sit-ups or ttb or situps

50 thrusters 45/35#

3) skill work

5-4-3-2-1 bar or ring muscle ups (sub x2 feet elevated ring rows + x2 dips)

30 DU between each set

Warmup: 7:00

bike 10/7 calories + 10 BB hang power cleans + 10 BB front squats + 5 burpees over bar

Strength: every 2:00 x 6 rounds

5 power cleans 135-185#/85-125# (choose a tough weight that you can maintain proper technique, you can add weight throughout if you start to light)

*drop and reset after each rep

Conditioning: 8 rounds for time w/a partner (24:00 cap)

20 pullups (sub ring rows or jumping/banded pullups)

20 thrusters 95/65# (scale weight to do sets of 10)

20 hang power cleans 95/65#

*break up however you want, 1 person working at a time

Warmup: 10:00

dynamic thru leg swings then........overhead warm-up with pvc pipe then empty barbell

3 second ohs + 3 second pause at bottom + 1&1/4 squat + sots press x 5 reps each with PVC pipe

repeat with empty bar or training bar

Strength: 15:00

work to 3rm overhead squat from the rack (BTN push press or push jerk to get it locked out)

*check your ego and BE SMART...if you cannot proficiently overhead squat with good technique then work to a 3rm front squat instead (5# plates allowed under heels for increased ankle ROM)

**proficiently means upright torso, elbow locked out, feet flat and below parallel on all reps

Conditioning: 10:00 cap

10-1

STOH 115-135#/80-95# (pick a weight you can move fast and UB)

10 pistols after each set of STOH alt r/l legs each rep (scale to 10 goblet squats 53/35# or 10 ring assisted pistols)

Extra: tabata bar L-hang

:10/:20 x 8 rounds (since its only :10 of work, try to get legs straight for the whole :10)

Warmup: 6:00 AMRAP

bike 8/5 calories + 10 situps + 10 pass thrus + 10 reverse lunges

Skill Conditioning: every 1:30 x 4 rounds each

1 - bike 20/14 calories

2 - 15 TTB or 20 weighted abmat situps

Conditioning: 7:00 on/3:00 off (sustained pace, stay aerobic)

A) bike 10/7 calories

10 deadlifts 225/155#

10 pushups (scale to knees, keep body straight)

B) row 12/8 calories

25 bw squats

15 american KBS 53/35# (scale weight, not range of motion)

C) 10 db step-ups 50/35# (alt r/l)

10 devil presses

:30 elbow plank