Rx For Time: 1 Mile Run Rest 2 Minutes, Then… Max Unbroken Deadlifts (295/205)* ————— L2 For Time: 1 Mile Run Rest 2 Minutes, Then… Max Unbroken Deadlifts (225/155)* ————— L1 For Time: 1 Mile Run Rest 2 Minutes, Then… Max Unbroken Deadlifts (185/125)* Goal = 5:00 *Every rep subtracts 10 seconds from your mile time *Bar must be off the floor at 2 minutes of rest

PARTNER WORKOUT BUY IN: 100 Ab Rollouts 40 Rounds, Alternating Full Rounds: 5 Jump Squats 3 Strict Handstand Pushups 1 Power clean (255/165) CASH OUT: 100 V-Ups REST 5 Then, Relay Race: 10 Rounds, Alternating: 60 Yard Suicide* *Suicide = 10 and back + 20 and back

GENERAL WARM UP AMRAP 5: 5-10-15… Air squats Pushups Straight leg situps MONSTAR WARM UP 10 second banded overhead hold 10 banded strict press 10 second banded overhead hold 10 banded overhead squats 3 strict press + 3 push press at 50% of 1RM strict press 2 push press + 2 push jerks at 60% 1 push jerk + 6 second catch hold at 75% 1 push jerk + 6 second overhead hold at 75% 1 push jerk + 6 second catch hold at 90% 1 push jerk + 6 second overhead hold at 90% BLACK WATER RAFTING WARM UP 10 ground to overhead reaches 5 pushups 5 burpees 10 alternating box step ups 5 box jumps (24/20) 5 box jump overs 5 burpee box jump overs 2 burpee box get overs (48/40”)

Push Jerk

5 x 3

KB Windmill

3 x 12

Reverse Plank

3 x 1 @ 30

Med ball thoracic extension

3 x 1 @ 30

Rx 1’ On / 1’ Off Until Complete: 100 Burpee Box Get Overs (48/40”) ————— L2 1’ On / 1’ Off Until Complete: 80 Burpee Box Get Overs (48/40”) ————— L1 1’ On / 1’ Off Until Complete: 65 Burpee/Up-down Box Get Overs (40”) Goal = 13:00

Kneeling Sky Reach

2 x 10 @ 3

Hip Flexor/Hamstring Flow

2 x 5

Med Ball Thoracic Stretch

2 x 1 @ 0:30

From 8/25 RX 2 SETS (0:00 - 12:00, 12:00 - 23:00): 0:00 - 3:00 400m Run Max Chest-to-Bar Pull-ups 3:00 - 4:00 Rest 4:00 - 7:00 400m Run Max Handstand Push-ups 7:00 - 8:00 Rest 8:00 - 11:00 400m Run Max Dumbbell Goblet Squats (50/35) 11:00 - 12:00 Rest ————— L2 2 SETS (0:00 - 12:00, 12:00 - 23:00): 0:00 - 3:00 400m Run Max Pull-ups 3:00 - 4:00 Rest 4:00 - 7:00 400m Run Max HSPUs or Dual DB Push Press (50s/35s) 7:00 - 8:00 Rest 8:00 - 11:00 400m Run Max Dumbbell Goblet Squats (50/35) 11:00 - 12:00 Rest ————— L1 2 SETS (0:00 - 12:00, 12:00 - 23:00): 0:00 - 3:00 400m Run Max Pull-ups or Jumping Pull-ups 3:00 - 4:00 Rest 4:00 - 7:00 400m Run Max HSPUs or Dual DB Push Press (35s/25s) 7:00 - 8:00 Rest 8:00 - 11:00 400m Run Max Dumbbell Goblet Squats (35/25) 11:00 - 12:00 Rest Goal = 150 Reps

GENERAL WARM UP 30” ON / 30” OFF x 5’: 1) high plank 2) air squats 3) hand-release pushups 4) jump squats 5) burpees TECHNIQUE TUESDAY WARM UP 5 ring rows 5 ring dips 10 ring rows 10 ring dips 5 burpees 6 alternating db snatches 6 devils press 5 ring kip swings 3 ring muscle up no press out 3 ring muscle ups LARGEST MAN EVER MADE WARM UP 5 scap pullups 5 kip swings 5 sandbag cleans at 50% workout weight 5 straight leg raises 5 air squats 5 sandbag shoulder squats build 5 toes to bar 10 sandbag shoulder lunges build

Rx For Time: 3 Rounds of… 5/4 Muscle Ups 10 Dual DB Devil’s Press (50s/35s) 3 Min Rest Then 1 Round of… 21 Dual DB Devil’s Press 15 Muscle Ups 9 Dual DB Devil’s Press ————— L2 For Time: 3 Rounds of… 3/2 Muscle Ups or 5/4 Seated Ring Muscle Ups 8 Dual DB Devil’s Press (50s/35s) 3 Min Rest Then 1 Round of… 15 Dual DB Devil’s Press 10 Muscle Ups or 15 Seated Ring Muscle Ups 5 Dual DB Devil’s Press ————— L1 For Time: 3 Rounds of… 3/2 Seated Ring Muscle Ups or 5/4 Ring Rows + 5/4 Ring Dips 8 Dual DB Devil’s Press (35s/25s) 3 Min Rest Then 1 Round of… 15 Dual DB Devil’s Press 10 Seated Ring Muscle Ups or 15/12 Ring Rows + 15/12 Ring Dips 5 Dual DB Devil’s Press

Rx 3 Rounds For Time: 25 Toes to Bar 75’ Sandbag Shoulder Walking Lunge (150/100) 15 Toes to Bar 10 Alternating Shoulder Sandbag Cleans Rest 3 Minutes ————— L2 3 Rounds For Time: 20 Toes to Bar or 25 Straight Leg Raises 75’ Sandbag Shoulder Walking Lunge (100/70) 12 Toes to Bar or 15 Straight Leg Raises 10 Alternating Shoulder Sandbag Cleans ————— L1 3 Rounds For Time: 20 Straight Leg Raises or 25 Hanging Knee Raises 50’ Sandbag Shoulder Walking Lunge (100/70) 12 Straight Leg Raises or 15 Hanging Knee Raises 8 Alternating Shoulder Sandbag Cleans Goal = 15-20 MInutes

Thread & Reach

2 x 5 @ 3

Half Saddle

2 x 2 @ 30

Dead Hang

2 x 1

Rx AMRAP 15: 50’ Plate Push (45/25) 15 Plate Ground to Overhead 50’ Plate Push 15 Burpee Plate Hops 50m Run ————— L2 AMRAP 15: 40’ Plate Push (45/25) 12 Plate Ground to Overhead 40’ Plate Push 12 Burpee Plate Hops 50m Run ————— L1 AMRAP 15: 40’ Plate Push (25/10) 10 Plate Ground to Overhead 40’ Plate Push 10 Burpee Plate Hops 50m Run Goal = 5 Rounds (165/135/115) Plate Push = 1 Rep Run = 1 Rep

GENERAL WARM UP 3 Rounds: 5 cal row 10 lateral + 10 linear line hops 5 cal row 10 rower-facing hops over the rower WAVE WEDNESDAY WARM UP 10 front rack stretch pulses per side 10 front rack elbow rotations 10 front squats 5 barbell clean grip deadlifts 5 barbell muscle cleans 5 barbell power cleans UNTITLED SPREADCHEEKS WARM UP 3 Rounds: 5 air squat 5 squat cleans 5 shorty wall balls (see workout) 10/8 cal row

On a 12 minute clock, all singles no touch n go… At 0:00 - 4 power cleans at 50% of 1RM At 1:30 - 3 power cleans at 55% of 1RM At 3:00 - 2 power cleans at 60% of 1RM At 4:30 - 2 power cleans at 65% of 1RM At 6:00 - 2 power clean at 70% of 1RM From 6:00 - 12:00… build to a heavy double on power clean for the day Standard: second attempt must be done with intent. After successfully hitting the first lift. Drop the bar, don’t step back, set your feet, place your hands, breathe, brace, and go.

Rx 5 Rounds For Time: 30 Shorty Ball Shots (20/14) to (9/8’) 20/15 Calorie Row ————— L2 5 Rounds For Time: 24 Shorty Ball Shots (20/14) to (9/8’) 15/12 Calorie Row ————— L1 5 Rounds For Time: 24 Shorty Ball Shots (14/10) to (9/8’) 12/9 Calorie Row Goal = 10-12 Minutes *Shorty Ball Shots: Wall Balls to a shorter target. Accuracy is key. You’re given an easier standard, how can you take advantage of it? Faster cycle rate, precise target placement on the wall. If you can find somewhere to go sub 1-minute on either movement you’ll break 10 minutes on this. Don’t fuck up.

Yoga Squat

2 x 1 @ 30

Scap Push-Up

2 x 10

Standing Forward Fold

2 x 1 @ 0:30

Rx 2 Rounds For Time: 24 Deadlift (295/205) 24 Box Jump (24/20) 24 Wall Balls (20/14) to (10/9) 24 Bench Press (195/125) 24 Box Jump 24 Wall Balls 24 Squat Cleans (145/100) ————— L2 2 Rounds For Time: 24 Deadlift (225/155) 24 Box Jump (24/20) 24 Wall Balls (20/14) to (10/9) 24 Bench Press (155/95) 24 Box Jump 24 Wall Balls 24 Squat Cleans (115/75) ————— L1 2 Rounds For Time: 24 Deadlift (185/125) 24 Box Jump (24/20) 24 Wall Balls (20/14) to (10/9) 24 Bench Press (105/65) 24 Box Jump 24 Wall Balls 24 Squat Cleans (95/65) U.S. Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17, 2010, in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley; two chi

GENERAL WARM UP AMRAP 5: 1 shuttle run (25’ x 25’) 30 second bike 30 second ski THRESHOLD THURSDAY WARM UP 1 minute easy bike erg 15 ground to overhead reaches 1-3 wall walks 1 minute moderate bike 10 alternating db snatches 10 second wall supported hs hold 1 min moderate bike 10 second free-standing hs hold

Rx Every 6 Minutes x 5 Sets (30 Min): 1-2) 1000/800m Bike Erg 3) 30 DB Snatches (50/35) 4) 500/400m Bike Erg 5-6) 30 Freestanding Handstand Shoulder Taps ————— L2 Every 6 Minutes x 5 Sets (30 Min): 1-2) 800/650m Bike Erg 3) 24 DB Snatches (50/35) 4) 400/350m Bike Erg 5-6) Accumulate 30 Sec Freestanding HS Hold ————— L1 Every 6 Minutes x 5 Sets (30 Min): 1-2) 650/550m Bike Erg 3) 24 DB Snatches (35/25) 4) 350/325m Bike Erg 5-6) Accumulate 30 Sec Wall-Supported HS Hold

Leg Extension

Medicine Ball Forearm Plank

4 x 60

Wall Sit

4 x 60

Kneeling Sky Reach

2 x 10 @ 3

Hip Flexor/Hamstring Flow

2 x 5

Med Ball Thoracic Stretch

2 x 1 @ 0:30

Thread & Reach

2 x 5 @ 3

Half Saddle

2 x 2 @ 30

Dead Hang

2 x 1

Yoga Squat

2 x 1 @ 30

Standing Forward Fold

2 x 1 @ 0:30

Scap Push-Up

2 x 10

GENERAL WARM UP EMOM 5: 1) 16 alternating forward lunges 2) 16 ground to overhead reaches 3) 12 alternating cossack squats 4) 12 plate ground to overhead reaches 5) 8 burpee broad jumps (increasing explosiveness) PRE-FATIGUE WARM UP 10 second active bar hang 5 scap pullups 5 kip swings 5 barbell snatch grip deadlifts 5 barbell muscle snatches 5 barbell overhead squats 3 kip swings 3 kipping pullups 3 barbell power snatches at 40% of 1RM Snatch 3 barbell squat snatches at 40% 1-2 pullovers into 2-3 bar muscle ups 2 squat snatches at 50% 2 squat snatches at 55% 2 squat snatches at 60% LIMITED BY SWEAT WARM UP 3 Rounds: 30 second ski 30 second squat R1: easy ski + air squat R2: mod ski + goblet squat R3: hard ski + dual db front rack squat FIELD WARM UP 10 yards each: Heel scoops Knee hugs Quad stretch Alternating side lunges High knees High skips Carioca each direction

Rx 5 Rounds For Time: 2 Pullovers 3 Bar Muscle Ups 4 Perfect Squat Snatches at 60% of 1RM Snatch* 30 Second Rest ————— L2 5 Rounds For Time: 1 Pullover or 2 Toes to Bar 2 Bar Muscle Ups or 3 Kipping Chest to Bar Pullups 4 Perfect Squat Snatches at 60% of 1RM Snatch* 30 Second Rest ————— L1 5 Rounds For Time: 2 Toes to Bar or 3 Straight Leg Raises 2 Kipping Chest to Bar Pullups or 3 kipping Pullups 4 Perfect Squat Snatches at 60% of 1RM Snatch* 30 Second Rest *This is for time but not at the expense of quality snatch mechanics. Do not cut your triple extension short in order to get a faster time. This is where training good habits matter and translate to success in real competition.

For Quality In 5 Sets, Build to a Heavy Complex of Drop Snatch + Heaving Drop Snatch

Rx For Time: 50/40 Cal Ski Erg 50 Dual DB Front Rack Squats (50s/35s) *EMOM Starting at 0:00… During the Ski: 5 DB Front Rack Squats During the Squats: 5/4 Cal Ski ————— L2 For Time: 40/32 Cal Ski Erg 40 Dual DB Front Rack Squats (50s/35s) *EMOM Starting at 0:00… During the Ski: 4 DB Front Rack Squats During the Squats: 4/3 Cal Ski ————— For Time: 35/28 Cal Ski Erg 40 Dual DB Front Rack Squats (35s/25s) *EMOM Starting at 0:00… During the Ski: 4 DB Front Rack Squats During the Squats: 3 Cal Ski Goal = 7 - 9 Minutes Flow (written for Rx): The workout starts with the buy in emom of 5 front rack squats. Then, ski for the remainder of the minute accumulating as many calories as possible. At the top of the minute, perform 5 front rack squats again, then continue accumulating ski calories. Continue in this fashion until you achieve the 50/40 Ski calories and immediately begin working towards your 50 dual db front rack squats. At the top of the minute you will now switch to 5/4 ski erg calories as your buy in then continue accumulating squats until you reach 50 front rack squats.

5 Sets of… Backpedal for 5 yards, flip left and sprint 15 Backpedal for 5 yards, flip right and sprint 15 Then, 10 minutes for max height: running start max height jump Measure by sticking tape to the wall when you jump

Short Kneeling Arnold Press Variation

2 x 5

V-stretch (supinated wall straddle)

2 x 1 @ 0:30

Cat Cow

2 x 10

400 meter jog together Track warm up: 10 yard heel scoops + 10 yard jog out 10 yard knee hugs + 10 yard jog out 10 yard quad stretch + 10 yard jog out 10 yard carioca + 10 yard jog out 10 yard carioca + 10 yard jog out 10 yard high skips + 10 yard jog out 10 yard high knees + 10 yard jog out PARTNER UP Partner 1: 10 air squats + 10 pvc pass throughs + 10 pvc overhead squats Partner 2: 5 scap pullups + 5 kip swings

WATERFALL STYLE, TEAMS OF 3 LEVEL 3: For Time: 40 Yard Sled Push (3/2 Plates) 800/650m Bike Erg Once all 3 Finish… 400/325m Bike Erg 80 Yard Sled Push (2/1 Plates) ————— LEVEL 2 For Time: 40 Yard Sled Push (2/1 Plates) 650/550m Bike Erg Once all 3 Finish… 325/275m Bike Erg 80 Yard Sled Push (1/0 Plates) ————— LEVEL 1 For Time: 40 Yard Sled Push (1/0 Plates) 550/500m Bike Erg Once all 3 Finish… 275/250m Bike Erg 80 Yard Sled Push (Empty Sled) Goal = 10 - 12 Minutes Cap = 12 Minutes

PARTNER WORKOUT LEVEL 3 6 Rounds For Time, Alternating: 200m Run 12 Overhead Squats (95/65) 12 Toes to Bar ————— LEVEL 2 6 Rounds For Time, Alternating: 200m Run 12 Overhead Squats (75/55) 9 Toes to Bar or 12 Straight Leg Raises ————— LEVEL 1 6 Rounds For Time, Alternating: 200m Run 9 Overhead Squats (45/35) 9 Straight Leg Raises or 12 Hanging Knee Raises Goal = 10 - 12 Minutes Cap = 12 Minutes

PARTNER WORKOUT LEVEL 3 For Time: 99 Sumo KB Deadlifts (70/53) 66 Russian KB Swings 21 Wall Walks ————— LEVEL 2 For Time: 88 Sumo KB Deadlifts (62/44) 44 Russian KB Swings 15 Wall Walks or 21 Modified Wall Walks ————— LEVEL 1 For Time: 88 Sumo KB Deadlifts (53/35) 44 Russian KB Swings 9 Wall Walks or 15 Modified Wall Walks Goal = 10-12 Minutes Cap = 12 Minutes