Four sets of: Plyo Box Step-Ups x 10 reps each leg Rest 45 seconds Supine Ring Rows x 10-12 reps Rest 45 seconds Push-Ups x 12-15 reps Rest 45 seconds   In teams of two, partners alternate rounds to complete…

Every 2 minutes, for 16 minutes (8 sets): Strict Shoulder Press x 2-3 reps Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+   Every minute, on the minute, for 21 minutes: Minute 1 –…

Every 3 minutes, for 18 minutes, rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups) Station 2 – Freestanding…

Four sets of: Back Squat x 6 reps Rest 90 seconds Push-Ups x Max Reps in 60 seconds Rest 90 seconds For time: 30 Burpees 25 Barbell  Thrusters 30/20 20 Pull-Ups (anyway)

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes: 15 Kettlebell Swings OH 5 Pull-Ups Rest 4 minutes, and then… 8 Burpee Box Step-Overs 8 Push-Ups…

Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Strict Handstand Push-Ups x 10-15 reps (Pike Push-ups 15-20 reps) Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm Station 3 – Supinated-Grip Bent-Over…

Back Squat *Set 1 – 8 reps *Set 2 – 6 reps *Set 3 – 4 reps *Set 4 – 6 reps *Set 5 – 8 reps Rest 60 seconds Supinated-Grip Strict Pull-Ups x 6-8 reps Rest 60 seconds  …

In teams of two, with only one partner working at a time, complete 3 rounds each of: 30 Box Jumps 15 Wallballs 5 Strict Pull-Ups followed immediately by… In teams of two, with only one partner working at a time,…

Complete as many rounds and reps as possible in 15 minutes of: 15 Burpees 15 Wall Ball 15 One Arm Kettlebell Swings Alt 15 Barbell Push Press   Coach’s Choice – Strongman Accessory Work BSQ 5×3 reps With paused 3 counts…

Three sets of: Turkish Get-Ups x 6 reps (3 each arm) Rest 45 seconds 50m Bottom’s Up Kettlebell Carry – 25m each arm Rest 45 seconds American Swings x 15 reps Rest 45 seconds Prone Plank Hold x 60 seconds…