3 rounds for time:

Switching as needed

6 Bar Complexes
6 Sandbag (150lbs/100lbs) Complexes
12 Burpee over the Sandbag 
500m Run (together)

*1 Bar Complex – 5 T2B + 3 C2B + 1 BMU 

*1 Sandbag Complex – 1 Clean + 2 Squats

Part A:

10 RFT of
3 HSPU
6 Deadlifts at 225/155
12 Pull ups
24 DU

Part B: Bench Press

Squats using your 5 RM

1x10 at 60%
1x8 at 70%
2x6 at 80%
2x4 at 85%
2x3 at 90%

For time:

1 km run

160 feet of Farmer Carry 32kgs/24kgs

1 km row

120 feet of burpee broad jumps

1 km run

80 feet of lunging with one 50/35lbs DB held on your back

1 km row

160 feet of sandbag carry 150/100

1 KM Run 
80 WBs

3 minutes on rest 1 minute x 5

AMRAP and pick up where you left off: 

3 Power cleans 135/95

6 push ups

9 squats

Rest 1 minute. Repeat for a total of 5 cycles

Squats using your 5 RM

1x10 at 60%
1x8 at 70%
2x6 at 80%
2x4 at 85%
2x3 at 90%

Superset the following between your sets of squats

- Bicep curls 4 x 12 per side
- Flat bench pull overs - 4x15

Part B: Core Wok

Every 3 minutes x 3

- 15 V-Ups

- 20 Heel Overs over DB

- 30 Plank shoulder taps

1:30 on 1:30 off x 10

AMRAP and pick up where you left off.

15/12 cal row

10 DB push press 50/35

5 wall walks

As of team of two
Run 1 mile together, then complete
10 RDs of
10 DB snatch 70/50

10 BBJO 24"/20"

*switch as needed after the run

Part A: Bench Press

Set your 5RM from last week at 100%

Perform the following:

5x5 at 80% 

2x4 at 85% 

Part B: For time

12-10-8-6-4-2 of
Full cleans 135/95
Bar MU
Front Rack lunges

T2Bs

On the 9 minutes x 5
Round 1

1 km run

160 feet of Farmer Carry 32kgs/24kgs

Round 2

1 km row

160 feet of burpee broad jumps

Round 3

1 km run

160 feet of lunging with one 50/35lbs DB held on your back

Round 4

1 km row

160 feet of sandbag carry 150/100

Round 5

Run 400m
Row 400m
80 Burpee Broad Jump

80 feet of lunging with one 50/35lbs DB held on your back

8 minutes on, 4 minutes off x 3

AMRAP and pick up where you left off

88 DU

44 sit-ups (GHD ideally)

22 KB Swings, 24 kg/16 kg

11 Strict HSPUs

A:  Set your 5RM squat from last week at 100%

Perform the following:

5x5 at 80% 

2x4 at 85% 

B: Superset these accessories between sets of squats

- DB seated shoulder press 4x12
- One arm DB rows (heavy) 4x12

C: Core Prep

3x
20 Starfish
20 V-ups
30 Flutter kicks

Pick where you left off on each AMRAP
Part A: 0:30 On, 0:30 Off x 10
6 snatches 115/85
6 bar hop burpees

Rest 4 mins

Part B 1:00 on 1:00 Off x 6
8 Thrusters 115/85
8 C2Bs

A: Test your mile run.  Final chance of the season!

B:5-minute work intervals followed by 2-minute rest intervals until completion of:

Row 120/100 cals,
100 WBs
100 KBS 16kgs/12kgs

100 burpees

*You can perform the work in any order you wish, but please track.

40 Rounds of: (Switch every round only)
1 Squat clean  225/155
2 Wall Walks
3 BM

Part A:  Establish a 5 RM bench press

Part B: For time!

4 rounds of

20 BJO at 24"/20"
15 KBs 24/16kgs

5/3 RMU

On the 13 minutes x 3

Run 500m

Farmer carry 160 feet 32kgs/24kgs

Row 750m/600m

120 feet of burpee broad jumps

Run 200m

25 WBs

A: Establish a 5 RM back squat

B: Super set the following two movements between sets of squats

- Single arm heavy DB rows 4x15

- DB chest press 4x12

C: Core 

min Plank
30 russian twist
20 knee tucks
Rest 1 min
x 3

4 minutes on 2 mins off x 4

*AMRAP and pick up where you left off
75 DU
25 DB snatch 50/35 lbs
15 T2Bs
5 Wall walks

30 sec on 30 sec off  x 8 
AMRAP and pick up where you left off

8 Power cleans 135/95

8 bar hop burpees

Rest 3 mins

60 sec on 60 sec off  x 6 
6 Front rack lunges
6 C2Bs
6 bar hop burpees

Rest 3 mins

2:00 on 2:00 Off x 4
AMRAP and pick up where you left off

8 Power cleans 135/95

8 bar hop burpees

8 Front rack lunges
8 C2Bs

*Score is total rounds and reps for both Part A,Part B and C.