A.
Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75-80%
Rest 2 minutes between sets.

B.
Five sets of:
Muscle Snatch x 1 rep
Rest 30 seconds
Stationary Dips x 15-20 reps
Rest 30 seconds

C.
Three sets of:
Snatch Pull x 3 reps @ 100% of 1-RM Snatch
Rest 45 seconds
GHD Sit-Ups x 15-20 reps
Rest 45 seconds

Results:

A) 225x5/255x3/295x1/270x5x2/260x5x2

B) 115/135/145/155/160(F) + 20 Strict Dips per Set

C) SN Pull @ 250 + 20 T2B (no GHD) 

*Feel pretty fried after the last 3 days, excited to see my progress after this 8 week cycle 

A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
L-Sit x 15-30 seconds
15′ Rope Climb x 2 ascents

B.
Six sets of:
Hang Clean + Push Press + Jerk
Rest 2 minutes

C.
Two sets for times of:
100 Double-Unders
75 Kettlebell Swings (24/16 kg)
50 Push Press (75/53 lbs)
Rest 5 minutes

Results:

A) Did 3 sets of 2 Strict Muscle-Ups + 20 Seconds L-Sit on Rings - Im terrible at L-Sits

B) 205/215/225/235(missed-PP)/230/235(missed-PP again)* Tied a PR push-press tho

C) 

Set 1: 5:22 - felt really good about everything, UB dus and KB swings

Set 2: 6:26 - absolutely imploded on kb swings horribly broken and shitty mental toughness, great workout to test that. 

Invictus Blog 

A.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85%
Rest 2 minutes between sets.

B.
Every 30 seconds, for 5 minutes (10 reps), complete:
Hang Snatch x 1 rep @ 75%

C.
Three sets of:
Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
Rest 45 seconds
Strict Handstand Push-Ups x 10-15 reps

D.
Three sets for max reps of:
30 seconds of Pull-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest

Results:

A) 265x5/295x3/325x1/295x3x4

B) Completed @ 190

C) Completed at 265/15 Strict HSPU x 3 sets

D) 32-14/32-13/27-12

A) Work to a Quick Heavy Deadlift

B) EMOM x 8
4x Deadlifts @ 315
6 Burpees

C) EMOM x 6
4 Muscle-Ups
5 Muscle-Ups
....
8 Muscle -Ups

D) 5x5 Front Squats

Results:

A) 315/365/405/425/465(PR)

B) Completed

C) Completed

D) 225/245/255/260/245

Light Conditioning:

3 Rounds
400m Run
21 GHD Sit-ups
7 Muscle Ups

Results: 
9:25 

A) Interval Work
5 Sets; 90 Sec Rest
12 C2B
12 Box Jumps
6 TnG Power Snatches

B) Every 2 Minutes x 10 Minutes
3 TnG Power Cleans @ 225 + 8 Hspu

C) Pause Front Squat x 1

Results:

A) Complete
Set 1: 1:10@165
Set 2: 1:13@155
Set 3: 1:16@135
Set 4: 1:08@135
Set 5: 1:06@135

B) Completed

C) 225/245/255x1x3

Strength

A) Every 2 Minutes 5 TnG Deadlifts x 20 Minutes

B) HBBS x5/x3/x1/x5/x10

C1) Strict Press 5x5

C2) 10 Strict Pull Ups

Results:

A) 225/245/275/295/315/335/355/315/325/335

B) 275x5/325x3/340x1/295x5/255x10

C1) 95/115/135x5x3

C2) Complete