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Five sets of: Dumbbell Shoulder Press x 4-6 reps @ 2011 Rest 60-90 seconds Farmer’s Carry x 100 Meters Rest 60-90 seconds

Complete as many rounds and reps as possible in 4 minutes of: 4 Strict Pull-Ups 8 Push Presses (95/65 lbs)


Rest 4 minutes, and then . . .


Complete as many rounds and reps as possible in 4 minutes of: 15 Kettlebell Swings (32/24 kg) 15 Push-Ups

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Complete as many rounds and reps as possible in 6 minutes of: 6 Power Snatches 12 Wall Ball Shots


Rest 4 minutes, and when the running clock hits 10:00…


Complete as many rounds and reps as possible in 6 minutes of: 12 Alternating Single-Arm Dumbbell Snatches 12 Box Jump-Overs


Rest 4 minutes, and when the running clock hits 20:00…


Complete as many reps as possible in 6 minutes of: Row 1000 Meters Burpees x Max Reps

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Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 3-5 reps

Every minute, on the minute, for 15 minutes (5 sets each): Minute 1 – 10 Ring Dips Minute 2 – 10 Toes to Bar Minute 3 – 15 Kettlebell Swings

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