5 rounds, each for time, of:
800/1,000-meter standing bike

Rest 2 minutes between rounds.

Stimulus and Strategy:
Today’s intervals are all-out sprints on the bike with a spicy twist — you will stand as you pedal. Use any stationary bike you have available. Each round should be a maximal effort. This means each set should occupy every ounce of your capacity, both mental and physical. As long as you are pushing these physical and psychological tolerances, you are hitting this workout as intended. Following each set, rest for 2 minutes before the next attempt.

• For Time
• 30 Box Jumps (24/20 in)
• 30 Jumping Pull-Ups
• 30 Kettlebell Swings (1/.75 pood)
• 30 Walking Lunge Steps
• 30 Knees-to-Elbows
• 30 Push Presses (45/35 lb)
• 50 Sit Ups
• 30 Wall Ball Shots (20/14 lb)
• 30 Burpees
• 30 Calories  A. Bike
• 30 Calories Row

21 dumbbell snatches, arm 1
21  burpees
15 dumbbell snatches, arm 1
15  burpees

09 dumbbell snatches, arm 1
09  burpees

30-24-18 reps
GHD hip extensions
30-24-18 reps
GHD sit-ups
15-12-9 reps
Power snatches

Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second Knee Tuck Hold

♀ 125-lb barbell
♂ 155-lb barbell

Post total rounds and reps to the comments.

Stimulus and Strategy:
Today’s workout is a weightlifting and gymnastics couplet. The loading of the barbell should be moderate to heavy. Performing singles is totally appropriate; however, if you are able to perform a few touch-and-go sets, get after it. For the L-sit holds, choose a variation that allows you to complete your holds in 3 sets or fewer. Expect the fatigue of your hip flexors and your abdominals to make the hang power cleans more difficult.

Fast and Heavy

4 rounds for time of: