1. Front Squat sets of 4

2. 5 bench press 225/145 rest 1 min x10

3. 21-15-9
    power clean 135/95
    toes to bar

4. 21-15-9
    wall ball 30/20
    kb swings 80/55

5. 15 hspu on the minute for 5 minutes then rest as needed and do 1 min max reps hspu rest 1 min x3

6. 3 clean to overhead 225/145 on even minutes
    5 muscle ups on odd minutes
    30 minutes

1. Push Press sets of 4

2. 10 power clean 225/145 rest 60 sec
    10 power clean 245/160 rest 60 sec
    10 power clean 265/175 rest 60 sec
    5 power clean 285/185

3. For this workout set up a bar at the opposite end of the gym from where you do hspu. Set 4 boxes (30/24) up in between the two stations.

    3 rounds
    10 squat snatch 155/105
    do a burpee box over to get past each box till you clear all 4
    10 hspu (45s/35s)
    burpee box overs to get back to the bar

4. carry a heavy yoke 20 yards on even minutes
    12 chest to bar on odd minutes
    20 minutes

5. 5 muscle ups on the minute for 6 minutes
    then right into 50 double unders on the minute for 6 minutes

1. Back Squat sets of 4

2. 10 thrusters 155/105 with axle bar, rest 1 min x10

3. 25 overhead squats 155/105
    25 box overs 30/24
    25 bar muscle ups

4. row 12 calories on even minutes
    10 dips on odd minutes
    do this with weight vest 20/10 or whatever you can handle
    40 minutes

5. 10-8-6-4-2
    muscle ups (each set unbroken) rest as needed

1. 10 power snatch rest 1min x4. 185/120

2. 10 power clean 245/160
    row 500m
    20 chest to bar
    10 burpee box over 24/20
    20 chest to bar
    row 500m
    10 power clean 245/160

3. 5 deadlifts 350/230 on even minutes
    5 muscle ups on odd minutes
    20 minutes

4. shoulder a heavy sandbag, carry it 20 yards drop it, shoulder it again and carry it back
    then do 3 rope climbs.
    rest 1 min x10

5. 2k row

1. 10 sets of 5 front squat 275/180. Squat clean for the first rep.
    sets 1-4 rest 30 sec after
    sets 5-9 rest 1 min after

2. 3 rounds
    7 squat clean to thruster 185/120
    run 20 yards down and back x2

3. push a prowler or yoke 20 yards with heavy weight on even minutes
    10 hspu (45s/25s) on odd minutes
    20 minutes

4. 8 toes to bar on even minutes
    8 muscle ups on odd minutes
    10 minutes

5. row 1000m
    10 muscle ups

1. Bench Press sets of 6

2. 10 power clean 1 min rest after each set.
    set 1. 185/120
    set 2. 205/135
    set 3. 225/145
    set 4. 245/160
    set 5. 185/120

3. 60-40-20
    power snatch 75/55
    toes to bar
    wall ball 20/14
    double unders

4. 10 walking lunges with barbell in front rack 135/95 on even minutes
    5 muscle ups on odd minutes
    20 minutes

5. 50 box hops 24 inch

1. Front Squat sets of 6

2. 3 rounds
    7 deadlift 345/225
    7 muscle ups

3. 21-15-9
    thrusters 135/95
    box overs 30/24

4. 15 sets of chest to bar immediately followed by muscle ups 1 min rest between sets
    sets 1-5 do 10 chest to bar followed by 4 muscle ups.
    sets 6-10 do 7 c2b followed by 3 mu
    sets 11-15 do 5 c2b followed by 2 mu

5. 5 clean and jerk 205/135 on even minutes
    7 weighted dips on odd minutes 45/25
    20 minutes

1. Push Press sets of 6

2. 30 power snatch quick as possible 205/135

3. row 500 m
    10 power clean 185/120
    20 hspu
   row 500 m
    20 hspu
    10 power clean
   row 500 m

4. 5 rounds
    50 double unders
    5 muscle ups

5. 7 bench press 205/135
    14 toes to bar
    rest 60 sec x7

1. Back Sqaut sets of 6

2. 10 push press 185/120 rest 60 sec x10

3. 7 front squat 225/145
    10 ring dips
    7 front squat
    10 ring dips
    10 toes to bar
    7 front squat
    10 ring dips
    10 toes to bar
    10 box overs 30/26
    7 front squat
    10 ring dips
    10 toes to bar
    10 box overs
    10 burpee pull ups

4. carry heavy yoke 20 yards on even minutes
    5 muscle ups on odd minutes
    20 minutes

5. 100 double unders
     50 wall balls 30/20
    100 double unders

1. Bench Press sets of 1

2. 10 front squat 225/145 rest 60 sec x6

3. 60 chest to bar
    row 1500m
    40 deadlifts 315/205 (steel plates if possible)

4. 15 kb swings 80/55 on even minutes
    10 toes to bar on odd minutes
    20 minutes

5. 3 rounds
    10 hspu (two 45s a side/ 45 and 25 each side)
    10 box overs 30/26
    rest 3 min
    45 weighted ring dips 35/20

1. Front Squat sets of 1

2. 10 ground to overhead with strongman log or axle bar if no log. Heavy weight for the implement.
     rest 90 sec x3

3. 3 rounds
    5 power clean to overhead 225/145
    20 yard sandbag carry (heavy as possible)
    3 rope climbs (2 inch rope)
    20 yard sandbag carry

4. Row 12 calories on even minutes
    6 muscle ups on odd minutes
    20 minutes
    (girls scale the number of calories and muscle up reps as needed)

5. 10 power snatch as fast as possible 135/95 rest 1 min x3

6. carry heavy yoke 20 yards
    7 parallette hspu (9/7 inch)
    20 yard carry
    7 parallette hspu
    20 yard carry
    7 parallette hspu
    20 yard carry

1. Strict press sets of 1

2. 10 squat snatch rest 1 min x4. 155/105

3. 5-4-3-2-1
    power clean 255/165
    x2 box hops 30/26 (so hops are 10-8-6-4-2)
    (set up your box and bar at opposite ends of the gym)

4. 5 deadlifts with the axle bar 295/190 on even minutes
    15 chest to bar on odd minutes
    20 minutes

5. 50 double unders
    10 weighted ring dips 35/20
    50 double unders
    rest 1 min x5

6. carry the heaviest sandbag you can handle for 200 meters then do 50 hspu.
   

1. Back Squat sets of 1

2. carry a bar over your head for 20 yards then turn and come back 20 yards 205/135
    then 5 bench press 225/145
    rest 60 sec x7

3. 5 rounds
    5 squat clean 225/145
    5 muscle ups

4. 10 front squat 155/105 on even minutes
    10 hspu (guys on 45 each side/ girls on 35 each side)
    go for 14 minutes

5. 1 min do as many wall balls as possible 30/20
    rest 1 min
    1 min do as many toes to bar as possible
    rest 1 min
    do that total of 5 times

1. Deadlift 1 rep every 30 sec for 10 minutes. 455/300

2. 4 rounds
    10 back squat 225/145
    10 chest to bar

3. 10 thrusters 135/95 axle bar on even minutes
    5 muscle ups on odd minutes
    go for 20 minutes

4. 5-4-3-2-1
    clean to overhead 185/120 axle bar
    10 toes to bar and 30 double unders after each set

5. 3 rounds
    10 hspu (two 45s each side/45 and 25 each side)
    10 2 for 1 wall balls 20/14

1. Front Squat sets of 3

2. 20 power snatch 135/95, rest 60 sec 10 power snatch 135/95, rest 90 sec 10 power snatch 185/120, rest 2 min 10 power snatch 205/135.

3. 30 muscle ups (10 lbs weight vest or as close to 10 lbs as possible)

4. 21-15-9
    sand bag shoulder (set a yoke up to nipple height and shoulder a sandbag and push it over the yoke bar, use as heavy a sandbag you can handle)
    burpee box overs 24 inch

5. row 500m rest 1 min x8

1. Bench Press sets of 3

2. 10 hang power clean rest 60 sec x3, after last set rest 1 min then do 5 hang power clean rest 30 sec x10. 225/145

3. 50 overhead squats 135/95
    row 1k
    10 rope climbs

4. 15 hspu on even minutes
    15 ghd sit ups on odd minutes
    go for 20 minutes

5. with a partner complete 100 axle power cleans then 100 axle shoulder to overhead. 135/95

1. Push Press sets of 3

2. pull a sled from a standing position 70 feet on rubber floor with a rope. Weight it as heavy as you can handle for 10 sets with 60 sec rest between.

3. 40 toes to bar
    20 kb swings 70/55
    20 hspu (guys stack two 45s on each side. girls stack 45 and 25 each side)
    20 single arm kb snatch 70/55. 10 each arm
    20 box overs
    20 kb clean to overhead. kbs dont need to touch the ground each rep. 55s/35s
    40 chest to bar

4. 2 min max double unders. goal is 1 unbroken set

5. 10 wall ball 30/20 on even minutes
    10 ring dips on odd minutes
    all while wearing a weight vest 20/14 lbs
    go for 30 minutes

1. push press sets of 3

2. 10 deadlift 355/230 rest 1 min x3 after last set rest 1 min 10 bench press 205/135 rest 1 min x3

3. 12 power clean 205/135
    run 20 yards down and back
    12 thrusters 165/110
    run
    9 power clean
    run
    9 thrusters
    run
    6 power clean
    run
    6 thrusters
    run

4. 10 box hops 30/26 on even minutes
    6 muscle ups on odd minutes
    Go for 20 min

5. yoke carry 20 yards rest 1 min x10. HEAVY. after last set row 1k

1. Back Squat sets of 3

2. 5 rounds
    4 power snatch 205/135
    2 rope climbs

3. 5 front squat 255/165
    10 chest to bar
    rest 60 sec x10

4. 3 rounds
    20 wall ball 30/20
    20 yard plate push down and back

1. 10 power snatch rest 30 sec x3 135/95. After last set rest 1 min then do 21 kb swings rest 30 sec x3 70/55. After last set rest 1 min then do 21 power clean rest 30 sec 15 power clean rest 30 sec 9 power clean. 135/95

2. 10-8-6-4-2
    power clean 225/145
    parallette hspu 9/7 inches

3. 21 chest to bar rest 1 min x3

4. 10 toes to bar
    10 burpees
    Go for 20 minutes

5. 21-15-9
    ring dips
    hand release push ups