5 Rounds
12 Pull Ups
12 Wall Balls
12 Box Jumps

MCx: 20/14, 24/20″
MAx: 6 pull ups (band), 14/10, step up 24″
MVx: ring rows, 10/6, step 20″

GOALS + GUIDANCE: This workout is going to be fast paced and taxing on both grip and lungs. The goal is to maintain a consistent pace from round to round. Aim to go unbroken on the pull-ups and wall balls as long as possible, eventually breaking the pull ups into fast, small sets with short breaks. For the box jumps, find a moderate pace that allows you to breath/recover on the step down. Target 12 minutes (15 cap)

2-4-6-8-10-8-6-4-2
Hang Clean
Jerk
200 Meter Run

MCx: 135/95
MAx: 115/75
MVx: 75/55, 100m

GOALS + GUIDANCE: This workout is a ascending/descending ladder of hang cleans and jerks, with a 200-meter run after each round. The goal is to maintain a steady pace, don’t come out too hot before the round of 10. Choose a moderate weight that you can cycle for 6-8 hang cleans unbroken, and same with the jerks. Use the 200m run as active recovery. Push your pace on the descent back to two reps. Target 15 minutes.

600/500 Meter Row
200 Meter Farmer Carry
20 Broad Jumps
500/400 Meter Row
200 Meter Farmer Carry
20 DB Suitcase Lunges
400/300 Meter Row
200 Meter Farmer Carry
20 Broad Jumps
300/200 Meter Row
200 Meter Farmer Carry
20 DB Suitcase Lunges

MCx; 50/35
MAx: 35/20
MVx; 25/15

GOALS + GUIDANCE: Spend 2-2:15 minutes on the first row, 2 minutes on the second row, 1:30-1:45 on the third, and :60-:75 on the last (scale meters to meet this time domain). Use moderately heavy dumbbells for the farmer’s carry. You should be able to carry them 100 meters before having to break. For the broad jumps, try to jump 4 feet every time (that’s the width of a rubber mat). If you can jump further, great try two mats. Scale by jumping the distance that feels right for you, OR jump UP to something (mat, box, etc.,) For the db lunges (20 total), use the same dumbbells you used for the farmer carry and hold them in the same position. Target 20 minutes.

7 Rounds
3 Bar Muscle Ups
15 KB Swings
300 Meter Run

MCx: 70/53
MAx: 6 chest to bars, 53/35
MVx: 6 pull ups or 8 ring rows, 35/26, 200m run

GOALS + GUIDANCE: Choose an upper-body-pulling movement that is CHALLENGING for you. It could be individual bar muscle ups or attempts, chest to bars, strict pull ups (with or without a band), upright ring rows, ring rows with your feet on a ball, etc., the options are endless! Then, for the swings, choose a heavier weight that you may have to break up the set of fifteen reps into ten and five. Run the three hundreds in about :90 or scale the meters to meet the time domain. Target 18 minutes.

AMRAP 9
6 Bar Facing Burpees
6 Push Press

MCx: 115/75
MAx: lateral burpees, 95/65
MVx: in+outs (not over bar), 75/55

GOALS + GUIDANCE: Move at a moderate pace for the six bar facing burpees (:30) and keep the 6 push press unbroken for as long as possible (:20). Target 6 rounds

AMRAP 15
15/12 Cal Bike
15 Hang Squat Cleans
Rest 1 Minute

MCx; 135/95
MAx: 12/9 cals, 115/75
MVx; 9/6 cals, 10 hang squat cleans 75/55

GOALS + GUIDANCE: Yup, that’s what this workout is going to feel like, the best on earth! Complete the 15/12 calorie bike in around :60, then complete the hang squat cleans in around :60 as well. Purposefully break the hang squat cleans into sets of 10 and 5 or 6,5, and 4 reps. After every round you get one minute of rest! Target 4+ rounds

7 Rounds
200 Meter Run
12 Toes to Bar
12 DB Snatch

MCx: 50/35
MAx: knee or pike up, 35/20
MVx: 100m, v-ups or leg lifts, 25/15

GOALS + GUIDANCE: Run the two hundred in about :60, then try to do the first set of toes to bar unbroken or in 6/6. Hop down and immediately pick up your db for twelve total snatches (alternate arms). If you’re debating what weight to use today, use the heavier dumbbell! Keep the same uncomfortable pace from beginning to end. Target 17 minutes.

5 x on the 3 Minute
250/200 Meter Row
25 Double Unders
25 Sit Ups

MAx: 7 attempts
MVx: 200/150, 35 singles, 15 sit ups

GOALS + GUIDANCE: Complete all three movements as fast as possible so you have rest before the next interval. Keep the row to a minute or less. Give your legs a quick shake out before the dubs, which will take around :30. Then fly through the sit ups (:40). You will have :30+ of rest before the next round. Record any modifications.