4 RFT of
25 T2Bs
50 DU
*squat cleans

*Squat cleans weight and reps changes every round
Rd 1 (12 at)
135lbs/95lbs
Rd 2 (9 at)
185lbs/125lbs
Rd 3 (6 at)
225lbs/155lbs
Rd 4 (3 at)
275lbs/185lbs

20 min CAP

4 rounds for time of
15 DB push press 50/35
2 rope climbs
60 DU

Rest 5 mins
Recovery run/row/bike/ski
500m

Part A:

A: Clean and jerk B1: EMOM x 6 Power Clean and Jerk doubles at 70% Rest 3 minutes B2: EMOM x 6 Power clean and jerks at 80%

Part B: Bench Press
6x6 at 60%

On the 7 mins x 4
40 GHD sit-ups
30 WB
10 MU

2 min on 2 min off - X 10 rounds -

15 DB Front Squats 50/35
10 Burpees BBJ 24/20"
AMRAP Strict HSPU

Even rounds - 30/24 Cal Row
AMRAP Strict HSPU

A: 36 min EMOM
1. 12/10 cal ski
2. 20 OHS at 75/55
3. Rest
4.16/14 cal Row
5. 20 Push press 75/55
6. Rest

In teams of two:

At 0:00
Accumulate 200 feet of HW
Switch as needed

At 8:00
10 rounds of
10 DB thrusters at 50/35
10 single arm Devil Press
Switch every round

At 22:00
100 WBS
50 Pistols
25 RMU
Switch as needed

Score is time for each section
You cannot start the next section until the indicated times.

A: 30 seconds max sandbags over the shoulder

Rest 90 seconds in a plank

Then 3 minute rest

For 2 rounds

21-15-9 of

135 Push jerks and T2Bs
Rest 5 minutes
9-15-21
Front Squats and bar hop burpees

Complete as many rounds as possible in 25 minutes of:

20 push-ups
30 sit-ups
40-cal. row

A: Clean and jerk
B1: EMOM x 4 Power Clean and Jerk doubles at 70%
Rest 3 minutes
B2: EMOM x 4 Full clean and jerk at 80%
Rest 3 minutes
B3: E2MOM x 4 Full clean and jerk at 90%

On the 6 minutes X 4 -
60 DU,

20 C2Bs,

20 HSPU,

5 Full cleans at 185/125

Score is total rest - so get after it!

2 min on 2 min off - X 8 rounds -

Odd rounds 20/16 cals on the rower
10 Burpees over the rower,
AMRAP MU

Even rounds - 30 WB
AMRAP MU

A: Strict Press

1x5 at 70%
1x5 at 75%
1x3 at 80%
1x3 at 85%
2x1 at 90%
1 AMRAP at 95%

B: 4 rounds for time of

Handwalk 25 feet
15 T2Bs
15 DB front squats at 50/35 DB

Handwalk 25 feet

12 rounds switching every round
12 Front rack lunges 1355/95
12 C2Bs

rest 2 minutes

8 rounds switching ever round
8 clean and jerks 135/95
8 ring dips

Rest 2 minutes

4 rounds switching every round
4 Power snatch at 135/95
4 BM

rest 2 minutes

1 round each
Row 400m

4 RFT
32 WB
16 deadlifts at 185/125
8 Bar hop burpees
1 rope climb
1 legeless rope climb

32 min EMOM
1. 20 GHD sit-ups/sit-ups
2. 20 pistols
3. 20/16 cal bike/ row
4. Rest

A: snatch warm up - empty bar up to 50% with muscle snatch and snatch balance, sotts press.

B: Snatch drills -Snatch grip deadlift, lower the bar below the knee and full snatch - 2 sets at each weight go up 10 %

C: OHS squats - 5x5 at 85% of 1 RM snatch

With an 8 minute time cap

Row 2km/1.6km

rest 4 minutes

Complete 8 rounds of

8 C2Bs
8 HSPU
8 lunges

again with an 8 minute Cap

On the 4:00 minutes x 7

50 DU
10 squat clean thrusters at 165/105
5 MU

Goal is a work to rest ratio of 1:1

21 pull-ups
42 double-unders
21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders
18 thrusters (weight 2)

15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes