Test your Squat and Bench!

In teams of two - both partners working at the same time you must complete the following -
Row 5/4km - and
20 rounds of - 3 MU, 9 KBS at 1.5/1, 18 lunge steps holding the KB overhead.

Athletes must switch every 500/400m.
Only one rower per team

Once either the work or the row is done both athletes can complete the remaining work switching as needed.

10 Rounds for Time.
3 Handstand Push-Ups.
6 Deadlift (225/155 lb)
12 Pull-Ups. 24 Double-Unders.

Coaches' notes - Goal is to scale your athletes so they can maintain 1:30 to 2:00 per round.

Part A:

A: Strict Press - using your latest 1 RM -

1x6 at 70%, 1x6 at 75%, 2x5 at 77.5%,

1x4 at 80%, 1x3 at 82.5%, 1x3 at 85%,

1x1 at 87.5%

Part B: For time -

4 Rounds of :

6 full cleans 185/125

8 bar hop burpees
12 C2Bs

In teams of two switching as needed:
2 RFT of
55 Deads at 225/155
55 WB
55 Cal row
55 HSPU

Immediately into
21-18-15-12-9-6-3 of
Thrusters 95/65 and Burpees

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

50/35-lb. dumbbells

45 seconds on 45 seconds Off -

Score = total cals or reps at every station
Cycle through the following implements three times
1. Ski Erg
2. Thrusters 75/55
3. Row
4. Burpees over the bar
5. SDHP 75/55

Squats and Bench Press - using your latest 1 RM -

1x6 at 70%,

1x6 at 75%, 2x5 at 77.5%,

1x4 at 80%,

1x3 at 82.5%,

1x3 at 85%,

1x1 at 87.5%

*Please continue with your supersets: your one arm rows and biceps curls

On the 10 minutes x 3
20 HSPU
1000/800m row
15 HSPU
100 DU
10 HSPU

Part A:
On the 2 minute x 10
4 MU
6 Power clean and Jerks at 135/95
8 Bar Hop Burpees

Score is cumulative rest

Rest 4 minutes after the 10th rounds

B: For time
8 MU
12 Power cleans and Jerks 135/95
16 Bar Hop Burpees

Part A: 2 minute plank + 20 push ups rest 1 minute x 2

Part B:

On the 5 minutes x 3
2 rounds of
7 snatch grip deadlift 135/95
7 hang power snatch
7 OHS
7 MU

With a partner
3 rounds for time
switching as needed

15 front squats 95/65
30 toes-to-bars
15 thrusters

15 front squats
30 chest-to-bar pull-ups
15 thrusters

15 front squats
30 bar muscle-ups
15 thrusters

100 DU
200 feet of HW
100 DU
100 DB snatch 50/35
100 DU
50 HSPU

EMOM for as long as you can ( 40 min time cap)

Minute one 10/8 cal row
Minute two 10 empty bar thruster
Minute three 10 burpees to a 25 lbs plate
Minute 4 rest

Add one cal, rep, or burpee to each minute on round 2, and so on and so forth.

Ultimate goal is to finish the round of 20, and live to celebrate:)

*Coaches notes - scale your athletes so they get at least 7 rounds = 28 minutes

Part A: All strength work to be done on the 2:00 mins

A: Squats 6x3 at 80% + 1 AMRAP at 85% (goal is 5 reps)

Superset with One arm DB rows (heavy) 4x8

A: Bench 6x3 at 80% + 1 AMRAP at 85% (goal is 5 reps)

Part A: Strict Press
2x5 at 75%
3x4 at 80%
3x3 at 85%

Part B:

On the 14 minutes x 2

1500/1200m row
75 WB
50 T2Bs

Score the time of each interval separately

On the 2 minute x 6

8 DB front rack squats 50/35
10 DB push press/push jerk 50/35,
12 C2Bs

Rest 4 minutes after 6 rounds and then repeat for another 6 cycles

Score is total rest

*Coaches notes - the goal is get close to 1:1 work to rest ratio

No classes - hope you enjoyed the gala and thank you for celebrating our 10 year anniversary with us!

Switch as needed with your partner

10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Right into

10 rounds for time of:
9 thrusters, 95/65 lb.
35 double-unders

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge 95/65
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups