30-20-10 reps for time of:

• Bike calories
  
• Pull-ups

Scaling: Today’s workout is a sprint. No holding back. It’s a day to push the pace on the bike and larger sets on the pull-ups. That said, know your limits. If you feel like you need to break on the pull-up bar then do so. Adjust the number of calories, the number of pull-ups, and difficulty of the pull-up to keep your overall time to 10 minutes or less.

Complete as many rounds and reps as possible in 9 minutes of: 3 bar muscle-ups
6 box jump-overs
♀ 24-inch box
♂ 30-inch box

Scaling: Today’s workout is a gymnastics couplet. Simple, yet effective. Because the duration of the workout is relatively short, this is not a good workout to “try something new.” If you have bar muscle-ups and 3 reps per round is too many, scale to 1 or 2 reps per round. In this effort, you should choose movements that allow you to complete a round at least every minute. That being said, we may see scores from advanced athletes in the high teens because they are able to complete a round every 30 seconds. Push the pace from the start and don’t try to “game” this one.

Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
3 chest-to-bar pull-ups
6 box jump-overs
♀ 24-inch box
♂ 30-inch box
Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
3 ring rows
3 foot-assisted ring dips
6 box step-overs
♀ 12-inch box
♂ 20-inch box

3 rounds for time of:

• 10 hang power cleans
  
• 1-minute hang from the pull-up bar
• 10 push jerks
• 1-minute handstand hold
  

♀ 105 lb
♂ 155 lb

Scaling: Today’s workout is a combination of lifting and static holds. You will also notice the pull-up bar hang is after the hang power cleans (pulling and grip intensive). Then the handstand hold is after the push jerks (pressing intensive). Because of this design, a moderately loaded barbell will begin to feel significantly heavier and the holds will test your stamina with the related movement functions. Complete the handstand holds against a wall. Scale the loading and duration of the holds so a single round takes no more than 5 minutes to complete.

Congratulations Trey: accepted to Officer Candidate School

Warm-up: 3 Rounds

• 10 m Lunge
  
• 10 Air Squats as fast as possible (below parallel to fully upright, try sitting to the 8" red med-balls)
  
• 10 Empty Barbell slow Strict Press (Front rack Elbows high to full extension)
  

Front Squats

• 1 -2-3-4-5-6-7-8-9-10
  

Build to heavy 1 rep within 3 attemps approx 80% of your 1RM, then 2 reps, 3 reps....
Below parallel to full extension!

Scaling:Today’s workout challenges you to push the pace on each row and go unbroken on the couplet in the middle. Do your best not to “game” this workout. Instead, hit the first row hard and then get ready to find your hip flexors. Choose an option for the toes-to-bar that allows you to complete each round in 2 sets or less. As for the box jump-over, use a height that allows you to keep moving and finish your reps in less than a minute. On the last row, give it everything you have left.