as many rounds as possible in 20 minutes:
3x strict toes-to-bar –or– 6x pike-up/v-up
3x strict ring dip –or– 6x dip option
9x box jump, 24″ platform –or– 12x reverse lunge

four rounds for time:
20x power snatch @ 95/65-lbs. –or– 20x single-arm snatch –or– 20x staggered grip pushup
50x double under –or– 25x max vertical jump

“Staggered Cindy”
10 sets*, as many rounds as possible in two minutes, rest exactly one minute between rounds:
5x pull-up –or– strict bodyrow –or– strict sit-up
10x pushup
15x squat

*Continue each set exactly where the last set finished.

In Gym:
in teams of two, for time*:
200x double under
60x power clean @ 135/95-lbs.
400m farmer’s carry @ 110/70-lbs.
60x power clean
200x double under

*One partner works at a time for the power cleans and farmer’s carries. Farmer’s carries switch at 100m intervals. Both partners may work at the same time on the double unders.

At Home:
for time:
100x high knees
30x power clean option –or– standing long jump
200m farmer’s carry @ 110/70-lbs. –or– 100x rotational sit-up
30x power clean option –or– standing long jump
100x high knees

for time:
30-20-10
toes-to-bar –or– 2x pike-up
back rack lunge @ 125/83-lbs. –or– lunge option

In Gym:
in teams of two, for time:
5000m row
2-mile run
100x burpee

*The row must be done in two 2500m increments (one for each athlete). Athletes can break up the other work in any way that they choose.

At Home:
as many rounds as possible in 18 minutes:
50x mountain climber
50x jumping jack
25x bodyweight renegade row
15x burpee

front squat
5-5-5-5-5

Compare results to August 31, 2020.

At Home:

five rounds:
90 seconds to complete 10 weighted squat jump + max squat option
–rest 90 seconds–

deadlift
2-2-2-2-2-2-2

then, practice strict muscle-ups for 12 minutes.

At Home:
six rounds for time:
16x superman, 1-second hold at top of rep
16x deadlift –or– single-leg romanian deadlift, weighted or unweighted
8x strict pull-up –or– 16x sheet row –or– 16x pike-up