In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Thrusters (75/55 lbs)
15 Kettlebell Swings

Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
3 Strict Pull-Ups
6 Dumbbell Thrusters
12 Kettlebell Swings

Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean & Jerk x 1.1 @ 80-90%

B.
Five sets of:
Clean Deadlift x 5 reps
Rest as needed

Go heavy here, but make sure your chest stays up so that this looks like your pull from the floor and not a traditional powerlifting deadlift.

C.
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
5 Chest-to-Bar Pull-Ups
10 Push-Ups
15 Air Squats
immediately followed by…

A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each leg
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Wall Ball Shots (20/14 lbs to 10′)

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
20 Mountain Climbers (each step is one rep)

A.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

B.
In 15 minutes build to today’s 2-RM Hang Snatch

Drop back down to 65%, and then when the running clock reaches 15:00…

Take 15 minutes build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads.