Category: Uncategorized

All workouts equal a volume of 1

Medicine Ball Throw

1) 8×1 Counter Clockwise Throws (20/14; 10/6)

For yards

2) 8×1 Clockwise Throws (20/14; 10/6)

For yards

3) 8×1 Forward Facing Overhead Throws (20/14; 10/6)

For yards

Jumps

1)8×2 One-legged box jumps

For height

1 rep per leg

2) 8×3 Vertical Jump

Set ring to max height and touch with 2 hands

Minimal time between reps

3) 8×1 Long Jump

Running jump for distance

Sprints

1)6x100m sprints

Rest 1:30 between each

2) 4×40 yard down and back

Rest 2:00 between each

3) 4xFootball field shuttle run

10 yd and back, 20 yd and back, 30 yd and back, 40 yd and back

Rest 2:00 between each

All workouts equal a volume of 1

Squats

1)Bottom of Overhead squat 4×30 seconds

Start @ 50% 1 RM and work up

2) Bottom of Back Squat 4×30 seconds

Start @ 60% of 1 RM and work up

3) ¼ Front Squat 3×45 seconds

Start @ 50% of 1 RM and work up

Overhead

1)Split Jerk 4×30 seconds

Start @ 60% 1 RM and work up

2) Power Snatch Catch 3×45 seconds

Start @ 50% 1 RM and work up

3) Standing Overhead 3×1:00

Start @ 50% 1 RM and work up

Pull

1)Deadlift grip 3 inches off ground 4×30 seconds

Start @ 50% 1 RM and work up

2) Clean grip triple extension hold 4×30 seconds

Start @ 50% 1 RM and work up

3) Snatch grip 1 inch below knee 4×30 seconds

Start @ 60% 1 RM and work up

Bar

1)Hollow Hang 3×1 min; 3×45 sec; 3×30 sec

2) Toes to bar hold 4×30 sec; 4×15 sec; Knee raise hold 4×30 sec; 4×15 sec

3) Arch hold 3×1 min; 3×45 sec; 3×30 sec

Rings

1)Support hold 3×1 min; 3×45 sec; 3×30 sec; 3×15 sec

2) Bottom of dip hold 4×30 sec; 4×20 sec; 4×15 sec; 4×10 sec

3) Front lever 4×30 sec 

Fully extended; 1 leg extended (switch legs halfway); Tuck

Floor

1)L-Sit 4×30 sec (10”; 16”; 20”; 24”)

Height equals the height the hands will be placed off the ground

2) Bridge 4×30 sec; 4×20 sec; 4×15 sec; 4×10 sec

3) Arch 4×30 sec; 4×20 sec; 4×15 sec; 4×10 sec

All workouts equal a volume of 1

Chest/back

1)Superset:

3×8 Barbell Bench press

3×8 Barbell bent over row

Dropset the last set

2) Superset:

4×12 DB Chest Fly

4×12 DB Bent over Fly

25s; 30s; 30s; 30s

15s; 15s; 15s; 15s

3) Superset:

3×10 DB Bench Press

3×10 DB Bent over Row

Shoulders

1)Superset:

4×10 strict press

4×10 strict pull-up/lat pull down

2) Superset:

3×8 Strict DB Press

3×8 Strict-pull-up/lat pull down

Drop set the last set

3) Superset:

4×12 Lateral Side Raises

4×12 Lateral Front Raises

Legs

1)4×12 weighted pistol*

*6 per leg

2) 3×10 Back Squat

3) 4×12 Double Kettlebell/Dumbbell Side Lunges*

*6 per leg

Core

1)Superset:

4×30 sec v hold

4×30 sec bridge

2) 5×10 Strict Toes-to-bar; Strict Knee Raises

3) 5×12 Weighted Ab Mat Sit-ups*

*Medicine ball, plate, or dumbbell touches above head and then touches toes to complete rep

All workouts equal a volume of 1

Barbell Skill

Pick 3-5 movements from the links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/oly

http://www.catalystathletics.com/exercises/section/8/Snatch-Exercises/

http://www.catalystathletics.com/exercises/section/9/Clean-Exercises/

http://www.catalystathletics.com/exercises/section/10/Jerk-Exercises/

Bar Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/bar

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=80&sort_by=title&sort_order=ASC&items_per_page=10

Rings Skill (Volume=1)

Pick 3-5 movements from any of the three links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=77&sort_by=title&sort_order=ASC&items_per_page=10

Handstand Skill (Volume=1)

Pick 3-5 movements from either of two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands

http://www.crossfitgymnastics.com/handstands/

Endurance Conditioning (Volume=3)

“The Don”

66 Deadlifts (110/70)

66 Box Jumps (24/20)

66 Kettlebell Swings (53/35)

66 Knees to Elbows

66 Ab-mat Sit-ups

66 Pull-ups

66 Thrusters (55/40)

66 Wall Balls (20/14)

66 Burpees

66 Double Unders

Long Conditioning (Volume=2)

“Open 12.3”

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes-to-bars

Medium Conditioning (Volume=1)

½ Cindy

10 Min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Short Conditioning (Volume=1)

Run 1 Mile

Sprint Conditioning (Volume=1)

21-15-9

Deadlift (225/155)

Handstand Push-up

Snatch (Volume=1)

5×3 Hang Squat Snatch

Start @ 60% and work up

Clean (Volume=1)

7×1 Squat Clean

Start @ 80% and work up

Deadlift (Volume=1)

5×5 Deadlift

Start @ 65% and work up

Shoulder to Overhead (Volume=1)

5×3 Push Jerk

Start @ 75% and work up

Front Squat (Volume=1)

7×1 Front Squats

Start @ 80% and work up

Bench Press (Volume=1)

5×5 Bench Press

Start @ 70% and work up

Press Conditioning (Volume=1)

Death by Strict Press @ 50% bodyweight

Pull Conditioning (Volume=1)

4 Rounds

9 Chest-to-bar Pull-ups

3 L Pull-ups

Midline Conditioning (Volume=1)

Accumulate 3 Minutes of an L-Sit

Leg Conditioning (Volume=1)

4 Rounds

12 Box Jumps (30/24; 24/20; 20/16; 16/12)

16 Pistols; 16 Pistols standing on box; 16 Pistols sitting on box; 16 Air Squats with feet together

Interval (Volume=1)

4 Rounds

18 Single KB Thrusters* (53/35)

6 Bar Muscle-ups

Rest 1:30

*9 per arm

Bar Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/bar

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=80&sort_by=title&sort_order=ASC&items_per_page=10

Rings Skill (Volume=1)

Pick 3-5 movements from any of the three links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=77&sort_by=title&sort_order=ASC&items_per_page=10

Handstand Skill (Volume=1)

Pick 3-5 movements from either of two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands

http://www.crossfitgymnastics.com/handstands/

Endurance Conditioning (Volume=3)

“Bradshaw”

10 Rounds

3 Handstand Push-ups

6 Deadlifts (225/155)

12 Pull-ups

24 Double Unders

Long Conditioning (Volume=2)

“Open 12.3”

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes-to-bars

Medium Conditioning (Volume=1)

Row 5k

Or

Run 2 miles

Short Conditioning (Volume=1)

“Open 16.3”

AMRAP 7 Min

10 Power Snatches (75/55)

3 Bar Muscle-ups

Sprint Conditioning (Volume=1)

“Jeremy”

21-15-9

Overhead Squat (95/65)

Burpees

Snatch (Volume=1)

7×1 Squat Snatch

Start @ 80% and work up

Clean and Jerk (Volume=1)

5×5 Hang Power Clean+Push Jerk

Start @ 60% and work up

Pull-ups (Volume=1)

5 sets of 70% max strict pull-up set

Overhead Squat (Volume=1)

5×5 Overhead Squat

Start 70% and work up

Back Squat (Volume=1)

5×3 Back Squats

Start @ 75% and work up

Strict Press (Volume=1)

1 RM Strict Press

Press Conditioning (Volume=1)

50 Handstand Push-ups

Pull Conditioning (Volume=1)

4 Rounds

9 Chest-to-bar Pull-ups

3 L Pull-ups

Midline Conditioning (Volume=1)

5 Rounds

10 Arch Rocks

10 Hollow Rocks

10 Toes-to-bars

Leg Conditioning (Volume=1)

4 Rounds

12 Box Jumps (30/24; 24/20; 20/16; 16/12)

16 Pistols; 16 Pistols standing on box; 16 Pistols sitting on box; 16 Air Squats with feet together

Interval (Volume=1)

4 Rounds

18 Single KB Thrusters* (53/35)

6 Ring Muscle-ups

Rest 1:30

*9 per arm

Bar Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/bar

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=80&sort_by=title&sort_order=ASC&items_per_page=10

Rings Skill (Volume=1)

Pick 3-5 movements from any of the three links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=77&sort_by=title&sort_order=ASC&items_per_page=10

Handstand Skill (Volume=1)

Pick 3-5 movements from either of two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands

http://www.crossfitgymnastics.com/handstands/

Endurance Conditioning (Volume=3)

“Bulger”

10 Rounds

Run 150m

7 Chest-to-bar Pull-ups

7 Front Squats (135/95

7 Handstand Push-ups

Long Conditioning (Volume=2)

Run 5k

Medium Conditioning (Volume=1)

“Tommy V”

21 Thrusters (115/80;

12 Rope Climbs

15 Thrusters (115/80;

9 Rope Climbs

9 Thrusters (115/80;

6 Rope Climbs

Short Conditioning (Volume=1)

“Helen”

3 Rounds

Run 400m

21 Kettlebell Swings (53/35;

12 Pull-ups

Sprint Conditioning (Volume=1)

“Elizabeth”

21-15-9

Power Clean (135/95

Ring Dip

Snatch (Volume=1)

Work up to a 5 RM Hang Power Snatch

Clean and Jerk (Volume=1)

7×1 Squat Clean

Start @ 75% and work up as long as you can stay explosive and quick

Deadlift (Volume=1)

Work up to a 2 RM Deadlift

Shoulder to Overhead (Volume=1)

5×5 Push Jerk

Start @ 70% and work up as long as you can stay explosive and quick

Front Squat (Volume=1)

5×4 Front Squats

Start @ 70% and work up as long as you can stay explosive and quick

Bench Press (Volume=1)

6×2 Bench Press

Start @ 80% and work up

5 count on descent

Press Conditioning (Volume=1)

5 Rounds

7 Strict Presses (115/80

14 Push-ups

Pull Conditioning (Volume=1)

50 Strict Pull-ups

50 Barbell Rows (95/65

Midline Conditioning (Volume=1)

5 Rounds

10 Arch Rocks

10 Hollow Rocks

10 Toes-to-bars

Leg Conditioning (Volume=1)

4 Rounds

12 Box Jumps (30/24; 24/20; 20/16; 16/12)

16 Pistols; 16 Pistols standing on box; 16 Pistols sitting on box; 16 Air Squats with feet together

Interval (Volume=1)

4 Rounds

6 Bar Muscle-ups; 6 Kips+6 Jumping Bar Muscle-ups; 6 Rings Rows into Support; 6 Ring Rows (challenging angle)

12 Box Jumps (24/20

Rest 1:30

Bar Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/bar

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=80&sort_by=title&sort_order=ASC&items_per_page=10

Rings Skill (Volume=1)

Pick 3-5 movements from any of the three links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=77&sort_by=title&sort_order=ASC&items_per_page=10

Handstand Skill (Volume=1)

Pick 3-5 movements from either of two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands

http://www.crossfitgymnastics.com/handstands/

 

Endurance Conditioning (Volume=3)

30 Minutes on Bike for Distance

Use exercise bike or real bike

Long Conditioning (Volume=2)

“Morrison”

50-40-30-20-10

Wall Balls (20/14; 14/10; 10/6)

Box Jumps (24/20; 20/16; 16/12; 12/8)

Kettlebell Swings (53/35; 44/26; 35/18)

Medium Conditioning (Volume=1)

“Open 15.2”

From 0:00-3:00

2 Rounds

10 Overhead Squats (95/65; 80/55; 65/45; 50/35)

10 Chest-to-bar Pull-ups; 5 Chest-to-bar Pull-ups; 10 Kips+5 Ring Rows

From 3:00-6:00

2 Rounds

12 Overhead Squats (95/65; 80/55; 65/45; 50/35)

12 Chest-to-bar Pull-ups; 6 Chest-to-bar Pull-ups; 12 Kips+6 Ring Rows

From 6:00-9:00

2 Rounds

14 Overhead Squats (95/65; 80/55; 65/45; 50/35)

14 Chest-to-bar Pull-ups; 7 Chest-to-bar Pull-ups; 14 Kips+7 Ring Rows

Continue pattern until you are unable to finish 2 rounds in 3:00

If you finish 2 rounds before the 3 minutes is up, rest until the next 3 minute interval

Short Conditioning (Volume=1)

“Open 15.4”

AMRAP 8 Min

3 Handstand Push-ups; 3 sec. Handstand Hold+3 Push Presses @ 60% Bodyweight; 3 sec. Headstand Hold+3 Push Presses @ 50% Bodyweight; 3 Push Presses @ 40% Bodyweight

3 Power Cleans (185/125; 155/105; 125/85; 95/65)

Add 3 reps to the Handstand Push-ups each round and 3 reps to the Power Clean every 3 rounds.  Example: Round 2 would be 6 HSPU and 3 Power cleans; Round 4 would be 12 HSPU and 6 Power Cleans; Round 7 would be 21 HSPU and 9 Power Cleans

Sprint Conditioning (Volume=1)

30 Muscle-ups; 30 Jumping Muscle-ups; 30 Rings Rows into Support; 30 Ring Rows (at a challenging angle)

Snatch (Volume=1)

Every 2 Minutes for 5 sets

3 Hang Squat Snatches @ 70% 1 RM

Perform reps as explosively as possible

Clean and Jerk (Volume=1)

Every 2 minutes for 5 sets

5 Hang Power Clean+5 Push Jerks @ 60% 1 RM

Pause for 3 count in power clean catch, pause for 3 count in push jerk catch

Pull-ups (Volume=1)

Max Strict Pull-ups

Overhead Squat (Volume=1)

5×1 Overhead Squat

10 count in the hole, start @ 75% and work up

Use rack

Back Squat (Volume=1)

1 RM Back Squat

Strict Press (Volume=1)

3 RM Strict Press

Use rack

Press Conditioning (Volume=1)

50 Ring Dips; 25 Ring Dips; 50 Bench Dips

50 Push-ups; 25 Push-ups; 50 Kneeling Push-ups

Pull Conditioning (Volume=1)

Death by pull-ups; ring rows

Death by=1 rep in min 1, 2 reps in min 2, 3 reps in min 3, so on until failure

Midline Conditioning (Volume=1)

Cash-in: 2 minutes in plank; 1:30 in plank; 1:00 in plank

Straight into:

3 Rounds

30 Ab-mat Sit-ups; 20 Ab-mat Sit-ups

10 Toes-to-bar; 5 Toes-to-bar; 10 Feet Above Hips; 5 Feet Above Hips

Leg Conditioning (Volume=1)

4 Rounds

12 Box Jumps (30/24; 24/20; 20/16; 16/12)

16 Pistols; 16 Pistols standing on box; 16 Pistols sitting on box; 16 Air Squats with feet together

Interval (Volume=1)

4 Rounds

6 Bar Muscle-ups; 6 Kips+6 Jumping Bar Muscle-ups; 6 Rings Rows into Support; 6 Ring Rows (challenging angle)

12 Kettlebell Snatches* (53/35; 44/26; 35/18)

36 Double Unders; 18 Double Unders; 36 Single Unders; 18 Single Unders

Rest 1:30

*6 Per arm

Bar Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/bar

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=80&sort_by=title&sort_order=ASC&items_per_page=10

Rings Skill (Volume=1)

Pick 3-5 movements from any of the three links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=77&sort_by=title&sort_order=ASC&items_per_page=10

Handstand Skill (Volume=1)

Pick 3-5 movements from either of two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands

http://www.crossfitgymnastics.com/handstands/

Endurance Conditioning (Volume=3)

“Badger”

3 Rounds

30 Squat Cleans (95/65; 80/55; 65/45; 50/35)

30 Pull-ups; 15 Pull-ups; 30 Kips+15 Ring Rows

Run 800m; Run 600m; Run 400m

Long Conditioning (Volume=2)

“Jack”

20 Min AMRAP

10 Push Press (115/85; 95/65; 75/55; 60/45)

10 Kettlebell Swings (53/35; 44/26; 35/18)

10 Box Jumps (24/20; 20/16; 16/12; 12/8)

Medium Conditioning (Volume=1)

14 Min AMRAP

7 Bar Muscle-ups; 7 Jumping Bar Muscle-ups; 7 Kips+7 Rings Rows

7 Handstand Push-ups; 7 Sec. Handstand Hold+7 Push Press @ 50% Bodyweight; 7 Sec. Headstand Hold+7 Push Press @ 40% Bodyweight; 7 Push Press @ 30% Bodyweight

14 KB Step-ups* (KB=53/35; 44/26; 35/18) (Box=24/20; 20/16; 16/12)

*7 on each leg

Short Conditioning (Volume=1)

“Open 15.1”

9 Min AMRAP

15 Toes-to-bars; 8 Toes-to-bars; 15 Feet Above Hips; 8 Feet Above Hips

10 Deadlifts (115/75; 95/65; 75/55; 55/40)

5 Snatches (115/75; 95/65; 75/55; 55/40)

Sprint Conditioning (Volume=1)

400m Run (max effort)

Snatch (Volume=1)

1 RM Snatch

Clean (Volume=1)

3 RM Hang Clean

Deadlift (Volume=1)

Every 2 Minutes for 5 sets

5 Deadlifts @ 65% 1 RM

Perform reps as explosively as possible

Shoulder to Overhead (Volume=1)

Every 2 minutes for 5 sets

3 Push Jerks @ 70%

5 count hold in power overhead

Front Squat (Volume=1)

1 RM Front Squat

Bench Press (Volume=1)

5 RM Bench Press

Press Conditioning (Volume=1)

Death by strict press (60% bodyweight; 50% bodyweight; 40% bodyweight; 30% bodyweight)

“Death by”–1 rep in minute 1, 2 reps in minute 2, 3 reps in minute 3, so forth until you cannot complete reps in minute

Pick weight you could do 7-10 reps unbroken

Pull Conditioning (Volume=1)

3 Rounds

6 Chin-ups

6 Strict Pull-ups

3 L Pull-ups

3 Strict Pull-ups behind neck

Or

54 Ring Rows for time

Midline Conditioning (Volume=1)

Cash-in: 2 minutes in plank; 1:30 in plank; 1:00 in plank

Straight into:

3 Rounds

30 Ab-mat Sit-ups; 20 Ab-mat Sit-ups

10 Toes-to-bar; 5 Toes-to-bar; 10 Feet Above Hips; 5 Feet Above Hips

Leg Conditioning (Volume=1)

3 Rounds

30 Step-ups (30/24; 24/20; 20/16; 16/12)

20 Goblet Squats (53/35; 44/26; 35/18)

10 Box Jump Overs* (30/24; 24/20; 20/16; 16/12)

*May not touch the top of the box.  May jump and land however your please as long as both feet travel over the box.

Interval (Volume=1)

3 Rounds

6 Muscle-ups; 6 Ring Swings+ 3 Jumping Muscle-ups; 6 Rings Rows into Support; 6 Ring Rows (difficult angle)

18 Kettlebell Snatches* (53/35; 44/26; 35/18)

Rest 1:30

*9 Per arm

Bar Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/bar

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=80&sort_by=title&sort_order=ASC&items_per_page=10

Rings Skill (Volume=1)

Pick 3-5 movements from any of the three links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=77&sort_by=title&sort_order=ASC&items_per_page=10

Handstand Skill (Volume=1)

Pick 3-5 movements from either of two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands

http://www.crossfitgymnastics.com/handstands/

 

Endurance Conditioning (Volume=3)

Swim for max meters in 30 min.

Or

Run for max distance in 30 min.

Long Conditioning (Volume=2)

“Jack”

20 Min AMRAP

10 Push Press (115/85; 95/65; 75/55; 60/45)

10 Kettlebell Swings (53/35; 44/26; 35/18)

10 Box Jumps (24/20; 20/16; 16/12; 12/8)

Medium Conditioning (Volume=1)

0:00-4:00

4 Min AMRAP

8 Toes-to-bar; 4 Toes-to-bar; 8 Knee Raises; 4 Knee Raises

16 Thrusters (95/65; 80/55; 65/45; 50/35)

32 Double Unders; 16 Double Unders; 32 Single Unders; 16 Single Unders

4:00-8:00

4 Min AMRAP

12 Toes-to-bar; 6 Toes-to-bar; 12 Knee Raises; 6 Knee Raises

12 Thrusters (115/80; 95/65; 80/55; 60/40)

24 Double Unders; 12 Double Unders; 24 Single Unders; 12 Single Unders

8:00-12:00

4 Min AMRAP

16 Toes-to-bar; 8 Toes-to-bar; 16 Knee Raises; 8 Knee Raises

8 Thrusters (135/95; 115/80; 95/65; 70/50)

16 Double Unders; 8 Double Unders; 16 Single Unders; 8 Single Unders

Change bar on own.  Start over at toes-to-bar after each 4 minutes.

Short Conditioning (Volume=1)

“Nasty Girls”

3 Rounds

50 Air Squats; 40 Air Squats; 30 Air Squats

7 Muscle-ups; 7 Jumping Muscle-ups; 7 Ring Swings+7 Ring Rows

10 Hang Power Cleans (135/95; 115/80; 95/65; 70/50)

Pick level you can finish between 5:00-9:00

Sprint Conditioning (Volume=1)

“Randy”

75 Snatches (75/55; 65/45; 55/40; 45/35)

Pick level you can finish under 5:00

Back Squat (Volume=1)

Every 2 minutes for 5 sets

5 Back Squats @ 60%

3 count descent, 3 count in squat, explode up

Snatch (Volume=1)

Every 2:30 minutes for 4 sets

10 Power Snatches @ 50%

Perform reps as explosively as possible

Clean  (Volume=1)

Every 1:30 for 6 sets

1 Squat Clean @ 75%

5 count pull to hip, 5 count in squat

Shoulder to Overhead (Volume=1)

Every 2 minutes for 5 sets

5 Push Jerks @ 60%

3 count descent from overhead to power, 3 count hold in power overhead

Overhead Squat (Volume=1)

Establish 10 RM Overhead Squat

Then:

2 sets of 10 @ 90% 10 RM

Use rack

Press Conditioning (Volume=1)

5 Rounds

8 Handstand Push-ups; 8 Sec. Handstand Hold+4 Push Presses @ 60% Bodyweight; 8 Sec. Headstand Hold+4 Push Presses @ 45% Bodyweight; 8 Push Presses @ 30% Bodyweight

8 Ring Dips; 4 Ring Dips; 4 Jump to Supports+4 Box Dips; 8 Box Dips

Pull Conditioning (Volume=1)

100 Pull-ups; 50 Pull-ups; 100 Kips+100 Ring Rows; 50 Kips+50 Ring Rows

Midline Conditioning (Volume=1)

4 Rounds

12 Arch Rocks

12 Hollow Rocks

24 Ab-mat Sit-ups

Leg Conditioning (Volume=1)

3 Rounds

30 Step-ups (30/24; 24/20; 20/16; 16/12)

20 Goblet Squats (53/35; 44/26; 35/18)

10 Box Jump Overs* (30/24; 24/20; 20/16; 16/12)

*May not touch the top of the box.  May jump and land however your please as long as both feet travel over the box.

Bar Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/bar

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=80&sort_by=title&sort_order=ASC&items_per_page=10

Rings Skill (Volume=1)

Pick 3-5 movements from any of the three links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=77&sort_by=title&sort_order=ASC&items_per_page=10

Handstand Skill (Volume=1)

Pick 3-5 movements from either of two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands

http://www.crossfitgymnastics.com/handstands/