For time:
Run, 400 m
50 Pull-ups
Run, 400 m
50 Push-ups
Run, 400 m
50 Sit Ups
Run, 400 m
50 Air Squats

Competition: 40 reps
Performance: 35 reps Band OK/ Elevated Push-ups OK
Fitness: 25 reps Band OK or Ring Rows/ Elevated Push-ups OK


Front Squat 5-5-5

10 min AMRAP of:
5 Goblet Squats, 35/26 lbs
7 Kettlebell Swings, 35/26 lbs
1 Rope Climb (or 3 ground to stand) 
Prowler Push High, 90/50 lbs, 50 ft
Prowler Push Low, 90/50 lbs, 50 ft


Starting Strength:

Back Squat 3x5
Same weight all 3 sets. 5lbs heavier than last time

Shoulder Press 3x5
Same weight all 3 sets - 2.5lbs heavier than last time

Strength Bias:

Overhead Squat 5x5 at 70-75% of 1RM

Bench Press (Speed Sets) 15x3 at 50% 1RM
This a narrow grip ballistic bench.

Maintenance Bias:

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Five sets of:
3 Jerk Dips + Jerk
(Perform three controlled dips as if you were going to jerk, then on the fourth dip, Jerk the bar overhead.)
Rest as needed

Use Jerk Blocks if possible.


Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb Thrusters

Goal times should be sub-10:00. If you know that you struggle with muscle-ups and will not be able to attain a time under 10:00, reduce the number of reps per round – e.g., 9, 6 and 3 reps – and note the rep scheme selected in comments. Similarly, if the weight of the thrusters is the issue, I would prefer that you reduce the reps for this workout and keep the weight as closed to prescribed as possible.

Masters - Mobility:

Band Assisted Hip Flexor Stretch x 60 seconds per side
(demo begins at the 2:20 mark of the video)

and then …

Three sets, not for time, of:
Monster Walks x 10 reps fwd/back
Lateral Walks x 10 reps per side
Deep Squat Progression x 3 reps