A.
Three sets of:
Front Squat x 5 reps
(find today’s 5-RM)
Rest 3 minutes

B.
For time:
30 Pull-Ups
20 Box Jumps (24″/20″)
10 Snatch (135/95 lbs)
20 Box Jumps (24″/20″)
30 Pull-Ups

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A.
Five sets of:
Hang Clean x 3 reps
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Wall Ball Shots (20/14 lbs)
10 Single-Arm Kettlebell Push Presses (5 each arm)

Fatal Fourty
For Time
400m Run
40 Wall Balls (14/20)
40 Hang Cleans (65/95)
40 Pull-Ups
40 Deadlifts (65/95)
40 Push-Ups
40 Box Jumps (20/24)
40 Kettlebell Swings (35/53)
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches (65/95)
40 Double-Unders
40 Sit-Ups
40 Burpees
400m Run
**Adv. 400 meter Run at start and after each 40-rep movement (yes you read that right!)**

A.
Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds
Tempo Ring Dips x Max Reps @ 1111
Rest 90 seconds

B.
Four rounds for time of:
5 Front Squats (185/135 lbs – taken from floor)
10 Pull-Ups
15 Calories of Assault Bike (or Rowing)