Todd Nief

In teams of two with one person working at a time–

800m run/row

-Into

2 rounds:

50 burpees

40 ring rows

30 reverse lunges, alternating

20 KB swings

10 box handstand push-ups

-Into

800m run/row

•Partners can split up work anyhow.

•35 minute cap.

In teams of two with one person working at a time–

“Schmalls”

800m run/row

-Into

2 rounds:

50 burpees

40 pull-ups

30 pistols, alternating

20 KB swings (53/35)

10 handstand push-ups

-Into

800m run/row

•Partners can split up work anyhow.

•35 minute cap.

A. EMOM 16:

1st: 30s double KB front rack rear-foot elevated split squats, right

2nd: 30s banded pull-throughs

3rd: 30s double KB front rack rear-foot elevated split squats, left

4th: 30s banded pull-throughs

•Thumbs between collarbones, elbows tucked against sides on KB front rack.

B. For time:

30 DB thrusters (50/hand – 35/hand)

150 double-unders

20 DB thrusters (50/hand – 35/hand)

100 double-unders

10 DB thrusters (50/hand – 35/hand)

50 double-unders

•12 minute cap.

•Scale double-unders to 40/30/20 lateral hurdle hops.

A. Hang muscle clean x2 + Hang power clean x2 + Hang squat clean x2

4x(2+2+2); Building; Rest 90-120s

•Hang onto the bar between reps.

•Focus on really feeling the difference between clean variations.

•Prioritize positions over load lifted.

B. E2min for 8 sets:

1 min assault bike/row @ 80%

5 power clean and jerks (tough)

•80% pace should be enough to be breathing heavy but shouldn’t impact barbell too much. Think of it like going ~10s slower than your 2k row PR pace.

•Drop each rep on clean and jerks.

•Start moderate on barbell and increase weight per set.

A1. Standing vertical jump

4×1; Rest 30s

A2. Deadlift

4×2; Across; Rest 2-3 min

•Reset each rep on deadlifts.

•Jump high on vertical jumps.

•Deadlift weight should be tough but not maximal.

B. For time:

33 DB snatches, alternating

27 push-ups, hand-release

21 DB goblet squats

15 burpee box jumps

9 sandbag over shoulder

•10 min cap

A1. Standing vertical jump

4×1; Rest 30s

A2. Deadlift

3,2,3,1; Waveload; Rest 2-3 min

•Reset each rep on deadlifts.

•Jump high on vertical jumps.

•Deadlift weight should be tough but not maximal.

B. For time:

33 power snatches (95/65)

27 ring dips

21 front squats (95/65)

15 burpee box jumps (24″/20″)

9 sandbag over shoulder (150/100)

•10 min cap

For time:

50/40 assault bike/row calories

20 DB hang squat cleans

30 ball slams

30 DB push presses

30 burpees

20 DB hang squat cleans

30 ball slams

30 DB push presses

30 burpees

50/40 assault bike/row calories

•30 minute cap.

Record time.

For time:

50/40 assault bike/row calories

15 squat cleans (155/105)

30 toes-to-bar

30 DB push presses (50/hand – 35/hand)

30 burpees

15 squat cleans (155/105)

30 toes-to-bar

30 DB push presses (50/hand – 35/hand)

30 burpees

50/40 assault bike/row calories

•30 minute cap.

A. 2 min AMRAP:

15 unbroken double-unders

-Rest 1 min

2 min AMRAP:

3 unbroken strict knees-to-elbows

-Rest 1 min

2 min AMRAP:

15 unbroken double-unders

•Modify so that you can do either double-unders or knees-to-elbows in unbroken sets.

•You must stop and rest after doing each set of 15 double-unders

•Don’t do single-unders – pick a number of double-under attempts.

B. In teams of two with partners alternating rounds—

10 min AMRAP:

21 wall balls (20 to 10’/14 to 9’)

15 assault bike/row calories

9 box jumps, step down (24″/20″)

+

(Rest 5 min)

+

10 min AMRAP:

21 Russian KB swings (70/53)

15 assault bike/row calories

9 box jumps, step down (24″/20″)

•Shoot for consistent splits per round across both 10 min AMRAPs.