A.
Take 20 minutes to build to 90-95% of your 1-RM Back Squat

Followed by…

Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90%

Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.

B.
Build to today’s 1-RM Power Snatch

Followed by…

Every 45 seconds, for 9 minutes (12 sets):
Snatch x 1 rep @ today’s 1-RM Power Snatch weight

C.
For max reps:
30 seconds of Ground to Overhead (195/125 lbs)
Rest 30 seconds
45 seconds of Ground to Overhead (145/95 lbs)
Rest 45 seconds
60 seconds of Ground to Overhead (95/65 lbs)
Rest 4 minutes, and then repeat once more.

*Males load a barbell with three 25 lb plates each side stripping one plate each time
**Females load a barbell with three 15 lb plates each side stripping one plate each time

D.
For time:
27-21-15-9 reps for time of:
Calorie Row
Dumbbell Thrusters (50/35 lbs)

Rest 6 minutes, and then…

For time:
60/40 Calories of Assault Bike

Rest 6 minutes, and then…

Three rounds for time of:
20 Deadlifts (185/135 lbs)
20 Chest-to-Bar Pull-Ups