Basics:

Every 2 minutes, for 20 minutes (10 sets, 5 of each):

Odd Sets – Deadlift x 6 reps @ 3111

Even Sets – Dumbbell Bench Press x 6 reps @ 2011

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Pull-Ups

10 Burpees

15 Russian Kettlebell Swings

Performance:

Every two minutes, for 20 minutes (10 sets) of:

Clean x 1.1

(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

Complete as many rounds and reps as possible in 10 minutes of:

5 Ground to Overhead (185/135 lbs)

10 Burpees Over the Barbell

15 Chest-to-Bar Pull-Ups

Everyone:

CORE:

Tabata: Hollow to arch…20 sec Hold then 10 sec rest 8 rounds