25 Pull Ups
50 Box Jumps
50 Walking Lunges
50 Sit Ups
50 Push Ups
50 KB Swings 53/35
25 Pull Ups
General Warm-Up
1:30 Cardio Choice (Row Ideally)
-
:20/:20 Crossbody Lat Stretch
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
10 Alternating Arm Swings
-
2 Sets:
8 Scapular Pull-Ups
10 Hollow Rocks
8/8 Single Arm Dumbbell Bent Over Row @ Light Load (Priming the Lats and Grip for Rope Climbs)
Specific Prep
3/3 Single Arm Rope Rows
3 Pull to Stands
3 Rope Foot Clamps and Stand
-
1-2 Rope Climbs @ Half Height or working modification for the day
-
2-3 Sets: Starting Light then working to working loads
6-8 Supine Grip Bent Over Barbell Row (Flat back, hips still, drive the bar to the belly)
6-8 Dual Dumbbell Hammer Curls @ Warm-Up Loads
-
Use to confirm barbell load, dumbbell loads, and the rope climb variation before the first working set.
Every 4:00 x 4 Sets
3/2 Rope Climbs
12 Supine Grip Bent Over Barbell Row
18 Dual Dumbbell Hammer Curls
Suggested Loads
Barbell: 115/75lb (52/34kg)
Dumbbells: 2 x 30/20lb (14/9kg)
• Loads are suggested, not prescribed; pick weights that keep all 12 rows strict and all 18 curls in two sets or fewer on the final round.
• Rope climbs come first while grip is fresh, get up and down under control rather than racing the interval.
• Aim to finish each set around 2:30-3:00 so there is real rest before the next interval starts.
For Quality
4 Sets:
10/10 Russian Twist Medball Throw
:30 Weighted Sorenson Hold
1:00 Forearm Plank Hold
For Quality:
3 Sets:
:30/:30 Banded Lat Hang (tall spine, let the ribs drop, nasal breathing)
:30/:30 Barbell or Ball Forearm Smash (slow passes, elbow to wrist)
8/8 Supinated Wall Slides (thumb to the wall, open the biceps, exhale at end range)
:30 Puppy Dog Pose (chest heavy, long exhale)
25ft/7.5m Quadruped Crawl (easy tempo, load the hands, unload the head)
Move slow here. The rope and the rows took the lats, forearms and elbows, so we're giving length back to the front of the arm and space to the shoulder. Nothing should feel like effort; if you're gripping, back off and breathe.
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Barbell Front Squats
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Time Cap: 17:00
Score = Time
Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)
Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
For Quality:
3 Sets:
10/10 Single Arm Strict Press
12 Weighted GHD Hip Extensions
Choice on Loads
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Barbell Front Squats
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Time Cap: 17:00
Score = Time
Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)
Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
For Quality:
3 Sets:
10/10 Single Arm Strict Press
12 Weighted GHD Hip Extensions
Choice on Loads
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Barbell Front Squats
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Time Cap: 17:00
Score = Time
Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)
Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
For Quality:
3 Sets:
10/10 Single Arm Strict Press
12 Weighted GHD Hip Extensions
Choice on Loads
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Barbell Front Squats
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Time Cap: 17:00
Score = Time
Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)
Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
For Quality:
3 Sets:
10/10 Single Arm Strict Press
12 Weighted GHD Hip Extensions
Choice on Loads
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Barbell Front Squats
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Time Cap: 17:00
Score = Time
Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)
Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
For Quality:
3 Sets:
10/10 Single Arm Strict Press
12 Weighted GHD Hip Extensions
Choice on Loads
2:00 Cardio Choice
-
10 Alternating Arm Swings
10 Back Slaps
10 Behind the Neck Elbow Punch Throughs
:20 Hand to Hand Wrist Circles
:15/:15 Crossbody Lat Stretch
-
2 Sets: (Priming the Legs and Shoulders for the Complex)
8 Barbell Good Mornings
6 Barbell Front Squats
8 Scapular Pull-Aparts
-
2 Sets: Empty, Then Building
3 Clean Lift Offs
2 High Hang Power Cleans
2 Front Squats w/ :02 Pause in the Bottom
2 Split Jerks (Slow footwork, hold the receiving position :03)
-
Power Clean + Front Squat + Split Jerk
2 x 1+1+1 @ 45-55%
2 x 1+1+1 @ 55-65%
1 x 1+1+1 @ 65-70%
Loading Notes
• Start at 70% and build across the six sets to a heavy complex for the day, not a max single.
• The limiter is the split jerk for most athletes, so pick the number that keeps the overhead clean and locked.
• If footwork gets sloppy or the front squat stalls, hold the load for the remaining sets rather than climbing.
For Time
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Time Cap: 17:00
Score = Time
Barbell: 95/65lb (43/30kg)
Dumbbell: 50/35lb (22.5/15kg)
Goals: 13:00-16:00
Stimulus: Muscular Endurance / Upper Body Interference
RPE: 8.5/10
Primary Objective: Unbroken thrusters every round.
Secondary Objective: Complete the dumbbell snatches and burpee pull-ups in under 2:00 each round.
Level 2:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 35/25lb (15/12kg)
Level 1:
4 Rounds
10 Thrusters
16 Alternating Dumbbell Snatch
8 Burpee Jumping Pull-Ups
Barbell: 45/35lb (20/15kg)
Dumbbell: 25/15lb (12/7kg)
Masters 55+:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Barbell: 75/55lb (34/25kg)
Dumbbell: 30/20lb (14/9kg)
Competitor:
5 Rounds
10 Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Chest to Bar Pull-Ups
Barbell: 115/75lb (52/34kg)
Dumbbell: 50/35lb (22.5/15kg)
Hotel Gym / Travel:
5 Rounds
10 Dual Dumbbell Thrusters
20 Alternating Dumbbell Snatch
10 Burpee Pull-Ups
Dumbbells: 35/25lb (15/12kg)
Dumbbell: 50/35lb (22.5/15kg)
For Quality:
3 Sets:
:30/:30 Child's Pose with Lat Reach (nasal breathing, long exhale through the armpit)
8/8 Supine Overhead Dowel Pullover with Ribs Down (slow, exhale at the end range)
:30/:30 Couch Stretch (squeeze the glute, breathe into the front of the hip)
10 x 90/90 Hip Switch w/Forward Fold
For Quality:
3 Sets:
10/10 Single Arm Strict Press
12 Weighted GHD Hip Extensions
Choice on Loads
