12 rounds swicthing as needed of: 
1 Round of barbell complex +1 Round of Gymnastic Complex 

*Barbell Complex = 10 deadlifts, 8 front rack lunges, 6 front squats at 135/85

*Gymnastic Complex = 10 Pull ups + 8 dips+ 6 SHSPU

However, you must buy in with 10 synchro burpees to start each round

For Time

10-1 of Clean and jerks 155/105 with

3 wall walks after each set !

On the 10 mins x 3

750m/600m row

25 KBs at 24kgs/16kgs

25 push ups

25 sit-ups

75 DU

* score is time on the last round only

Every 6 minutes x 6 

• Bench Press 8 reps at 60%

• Strict pull ups to failure

• Single Arm heavdy DB row for 8 reps per side

Every 5 minutes for 6 rounds:
400m run
20 WBs
10 Power snatches at 115/85

5 BM
*Score is total rest

4 minutes on, 4 minutes off, repeated 4 times.
Score each AMRAP separately and for total reps
Round 1
25/20 cal row
25 T2Bs
25 DB snatches at 50/35 lbs

Round 2
20/16 calorie row
20 T2Bs
20 DB snatch 50/35lbs

Round 3
15/12 calorie row
15 T2Bs
15 DB snatches at 50/35 lbs

Round 4
10/8 cal row
10 T2Bs
10 DB snatches at 50/35 lbs

Run 1 mile
Partition in any way you want
100 pull ups
200 push ups
300 squats

Finish with another single mile.

*You may choose to wear  a 20/14lbs vest

C: 15 minutes dedicated to improving mobility.

As a team of two switching as needed, with only one athlete working at a time.  

30 min AMRAP of:
1km row

200m run
100 feet of HW

200m run
100 DU

200m run

CrossFit Hero WOD ·

50-40-30-20-10 Reps For Time ·

Wall Ball Shots 20/14 lbs

Box Jumps 24”/20”

Kettlebell Swings 24kgs/16kgs.

2 rounds for time of:

1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

♀ 45 lb (20 kg) ♂ 65 lb (29 kg)

Part A: Work up to a heavy back squat double

This number is equivalent to 90% of your 1RM

Part B: Test max consecutives push ups

Part C: Test max distance broad jump

On the 8 minutes x 3
2 Rounds of
200m run
15 HSPU
10  Power cleans at 185lbs/125lbs

Score is accumulated rest.

Part A: 3:00 mins on 3 min off x 3
AMRAP and pick up where you left
12 burpee BJ Over 24"/20"
12 C2Bs
12 Double arm DB OH lunge 50/35

Part B: 1:00 mins on 1 min off x4
AMRAP and pick up where you left
6 burpee BJ Over 24"/20"
6 C2Bs
6 Double arm DB OH lunge 50/35

A: For time:

1000m row

100 DU

1000m run
100 DU

B:3 mins on 3 mins off  x 3

AMRAP and pick up where you left off:
25 push ups

25 lunges

25 sit-ups

C: 15 minutes dedicated to improving mobility.

As a team of two complete the following switching as needed:

200/160 cal row

150 WBs

75 BMs

25 Double Arm Devil Press 50/35

Every 6 mins x 5
400m run
12 BBJO 24'/20"
6 sandbag cleans
150/100
*score cumulative time of round 3 and 5 only

12 minutes on 4 minutes off x 2

500m run

25 C2Bs

50 GHD sit-ups

25 burpees over the rower

500m row

* score is total rest

On the 6 minutes x 6

3 Backsquats at 85%

6 Seated High Box Jumps

9 Flat bench DB chest press (heavier than last week)

8 mins on 4 mins off  x 3
80 DU
20 S2O 135/95
20 back squats 135/95
20 T2Bs

*Score total reps.  Goal is 2 rounds in each 8-minute piece.  AMRAP and pick up where you left off.

2:00 mins on 2:00 off x 8
AMRAP and pick up where you left off
20/17 cal  row
20 DB snatch 50#/35#
4 RMU