30 min AMRAP:
Switching each round with the partner:
12 Front rack lunges (95/65)
8 T2B
6 Bar Hop Burpees

For time:
100m run, 9 power C&Js 185/125, 9 BMU
200m run, 7 power C&Js, 7 BMU
400m run, 5 power C&Js, 5 BMU
500m run, 3 power C&Js, 3 BMU

A;  Bench Press

*Using your 8RM from 2 weeks ago,
Remove 20% from that weight and perform: 
2 x 8
Add back 10% for a:
2x6
Add an additional 5% and finish with a:
2x5

Part B: 2 rounds for time!

200m KBs farmers carry (32/24kgs KBs)
10 front squats (115/85lbs)

400m run

20 Push press (115/85)

Part A: On the 4 mins x 6

Complete all three exercises every 4 mins.

- Back Squat 6 reps at 70%

- Empty barbell bicep curl 18 reps

- DB heavy row 12 reps

Part B: On the 30 sec x 20

1. 12 starfish

2. 8 Plank up and downs (start on hands lower to forearms and back up)

3. 12 hollow body rocks

4. 8 per side Plank alternates

8 mins on, 3 mins off x 3 rounds

Always start with a 500m run then with the remaining time
AMRAP
10 Wall Walks
20 KBS at 24kgs/16kgs
30 Box Jump Overs 24"/20"
*Score each round separately for total reps.

Part A: 8 x 1 min on 1 min off

AMRAP and pick up where you left off
8 Hang clean and jerks 2x DBs (50lbs/35lbs)
6 BBJO 24"/20"

Rest 3 mins

Part B: 4 x 2 mins on 1 min off
AMRAP and pick up where you left off
10 Hang clean and jerks 2x DBs (50lbs/35lbs)
8 BBJO 24"/20"
6/2 RMU

Rest 3 mins

1 x 4 mins
AMRAP
10 Hang clean and jerks 2x DBs (50lbs/35lbs)
8 BBJO 24"/20"
6/2 RMU

Part A: Every 10 minutes x 3

500m row

40 WBs

30 burpees

Rest 5 mins

Part B: Every 6 minutes x 4

400m

80 feet of farmers carry 24/16kgs KB

80 feet of broad jumps

Score is accumulated rest in both Part A and B

In Teams of Two

Start with 1 mile together
Then complete with only one athlete working at a time
5 rounds of:
20 BBJO 24"/20"
10 DB thrusters 50/35s
5 rope climbs
Finish with 1 mile together!

7 min on 3 mins off x 3
AMRAP and pick up where you left off
54/46 Cal row
18 OH single arm lunge steps (50/35s)
9 wall walks
18 DB snatch
9 BM

A: Bench 

Using your 8RM from last week, 

drop 10% of the weight and perform 6 x 6

Part B: "Badger"

3 rounds for time of:

30 squat cleans 95/65
30 pull-ups
Run 800 meters

Every 3 minute x 12

1. 6 Back squats at 60% + 6 high box jumps

2. DB chest press 10 reps + 20 V-ups

3. 15 ring dips + 15 supinated pull ups

A: 3 min on, 1 min off x 2
AMRAP and pick up where you left off
30 WBs
20 T2Bs
10 Power snatch (135/95)

Rest 3 mins

B:2 min on, 1 min off x 3
AMRAP and pick up where you left off

20 WBs
15 T2Bs
5 Power snatch (135/95)

Rest 3 mins

C:1 min on, 1 min off x 6
AMRAP and pick up where you left off
12 WBs
3 Power snatch (135/95)

Rest Day, gym is closed

3 Rounds for time switch as needed with your partner
Row 1000m/850m,
25/20 ring dips
50 S2O 95/65,
25 burpees over the rower
50 snatch 95/65

For time:
400m run
10 wall walks
20 Front Squats at 155/105
30 C2Bs
20 Front Squats at 155/105
10 wall walks
400m run

A: Bench -

1x8 at 50%, 1x8 at 60%, 1x8 at 70%, 1x8 at 75%

1 x 8RM

B:3 Rounds for time of:

400m run

40 lunges

40 empty bar thrusters

A: On the 2 min x 10 at increasing loads

1 full clean and jerkl

B: On the 2 min x 6 

Back squat 

1x10 at 50%

1x8 at 60%

1x6 at 70%

3x5 at 75%

6 mins on 4 mins off x 3
21 KBs 24/16
7 Strict HSPU (open standards)
42/35 cal row

7 Strict HSPU (open standards)
21 T2Bs
7 Strict HSPU (open standards)
*AMRAP and pick up where you left off.

A: 3 mins AMRAP
200m run
15 Bar Hop Burpees
10 BM
AMRAP Snatches at 135/95

Rest 3 mins

B:2 mins on 1 min off x 3
200m run
10 Bar Hop Burpees
5 BM
AMRAP Snatches at 135/95

Rest 3 mins

C:90 sec on 1 min off x 3
200m run
10 Bar Hop Burpees
AMRAP Snatches at 135/95

Rest 3 mins

D:1 min on 1 min off x 3
200m run
AMRAP Snatches at 135/95

5 minutes on 2 mins off x 9

200m run

40 feet of burpee broad jumps

40 feet of lunges

AMRAP feet of farmer carry 24/16kgs KBs in each hand.