• 1. Jumping Jacks x 10 Reps
• 2. Gate Swing X 10 Reps
• 3. Pogo Hop X 10 Reps
• 4. Seal Jack X 10 Reps
• 5. Bodyweight Squat X 10 Reps
• 6. Side Lunge X 10 Reps (each Side)
• 7. Lunge And Rotate X 10 Reps (each Side)
• 8. Reverse Lunge And Reach Over Top X 5 Reps (each Side)
• 9. Carioca X 10 Yds
• 10. Lizard Crawl X 10 (each Side)
• 11. Skipping Forward X 10 Yds
• 12. Skipping Backwards X 10 Yds
• 13. Frankenstein Walks X 10 Yds
• 14. Frankenstein Skips X 10 Yds
• 15. Inchworm X 5-10
• 16. Hip Swing X 10 (each Leg)

• 1. Perform Dynamic Warmup
• 2. Practice Skill Work For 15 Min.
  • Handstand Push-ups
  • Muscle Ups
  • Knees-to-elbows
• 3. Main Lift*
  • Military Press 6 X 3
• 4. Metcon
  • Full Squat Snatches 9-7-5
  • Bar Muscle Ups 9-7-5

• 1. Perform Dynamic Warmup
• 2. Practice Skill Work For 15 Min.
  • Tripod Tuck To Headstand
  • Tripod Straddle To Headstand
  • Tripod Pike To Headstand
• 3. Main Lift*
  • Clean & Jerk 6 X 3
• 4. Metcon
  • Row For 5 Min. Rest 2 Min.
  • Row For 3 Min. Rest 2 Min.
  • Row For 3 Min. Rest 2 Min.

• Rest Day

• 1. Perform Dynamic Warmup
• 2. Practice Skill Work For 15 Min.
  • L-sit
  • Parallette Pushups
• Handstand Walks
• 3. Main Lift*
  • Front Squat 6 X 3
• 4. Metcon
  • 50 Box Jump, 24 Inch Box
  • 50 Jumping Pull-ups
  • 50 Kettlebell Swings, 1 Pood
  • Walking Lunge, 50 Steps
  • 50 Knees To Elbows
  • 50 Push Press, 45 Pounds
  • 50 Back Extensions
  • 50 Wall Ball Shots, 20 Lb Ball
  • 50 Burpees
  • 50 Double Unders

• 1. Perform Dynamic Warmup
• 2. Practice Skill Work For 15 Min.
  • Box Jump
  • Hollow Body
  • Strict Pull Up
• 3. Main Lift*
  • Power Snatch 6 X 3
• 4. Metcon
  • 7 Muscle-ups
  • 21 Burpees

• Row 5000 Meters For Time

• Rest Day

Written in August 2015 | Source: Onnit.com