A: EMOM x 10
2 full snatch at 75%

A: Bench Press
Based on the new 1 RM or highest Theoretical max achieved in the last block.
2x3 at 60%
2x3 at 70%
2x3 at 80%
1 AMRAP at 85%

*use this formula to see if you get a theoretical PR based on your reps on the AMRAP

(W x R x 0.0333)+W = Theoretical 1RM

1000m/800m row
25 lunge steps with 95/65 on your back
50 DU
Rest 2:30 minutes
x 4 rounds

2 mins on 1 min off
x 5
30 WB
15 T2Bs
AMRAP BBJO at 24"/20" must step down)

Rest 3 mins then...

2 mins on 1 min off
x 5
200m run
15 T2Bs
AMRAP BJO at 24"/20" (must step down)

Score is total reps on each AMRAP

A: Deadlift - Based on new 1 RM
Based on new 1 RM or highest Theoretical max achieved in the last block.
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%

*use this formula to see if you get a theoretical PR based on your reps on the AMRAP

(W x R x 0.0333)+W = Theoretical 1RM

B: "Running Cindy"
5 RFT of
200m run
2 rounds of C2B Cindy

With a partner for time:

Complete 75 Devil Press ( 2xDumbell 35/25) - only one set per team

However at the start of each 5 minute window you must buy in with:

50 DU simultaneously
200m run together
2 rope climb (1 each)

A: 10-1 of
Front squats at 185/135
Bar facing Burpees

Rest 5 minutes
B:
1-10 of
Jerks 185/135
BM

A:

Complete as many rounds as possible in 12 minutes of:

12 burpees
24 OHS at 75/55lbs
48 double-unders

B: Mile run at 85% effort

Not a max effort but getting use to running again.

EMOM x 10
3 full snatch at 70%

B: Bench Press
Based on new 1 RM or highest Theoretical max achieved in the last block.
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%

*use this formula to see if you get a theoretical PR based on your reps on the AMRAP
(W x R x 0.0333)+W = Theoretical 1RM
C: Seated strict DB shoulder press 4x AMRAP

On the 9 mins
x 3

50/40 cal row
40 WB
30 DB snatch 50/35
20 T2Bs

Score is total rest

Expectation is 7 mins of work with 2 mins of rest

On the 3 x 10

200m run
15 C2Bs
10 DL 225/155

The goal is to move fast.
You should get at least 1:1 work to rest
Score is cumulative time.

5 rounds for time of:

Run 800 meters
30 kettlebell swings
30 pull-ups

24-kg KB 32-kg KB

Switching every movement with your partner

22 MINUTE AMRAP
20 Calorie Row
20 Wallballs (20, 14lb | 10 ft / 9 ft)
20 Single Dumbbell Step-overs (50, 35lb) (24, 20in)
60 Double-unders each ( done simultaneously)

21-15-9
Deadlifts (165, 115lb)
Pull-ups
Right into…
15-12-9
Front Squats
Chest-to-Bar
Right into…
12-9-6
Shoulder-to-Overhead
Bar Muscle-ups

15 min Cap

A:Bench Press

Deload
2x10 at 40%
2x10 at 50%
2x8 at 55%

B:Fight Gone Bad!

3 rounds for max reps of:

1 minute of wall-ball shots
1 minute of sumo deadlift high pulls 75/55
1 minute of box jumps 20/16
1 minute of push presses 75/55
1 minute of rowing (calories)
Rest 1 minute

On the 2 x 10
Work up to a heavy clean... maybe even PR!

On the 8 mins
x 4

20 BJO 24"/20"
30 T2Bs
20 Deficit HSPU 4"
30 WB

Score is total rest

Expectation is 6 mins of work with 2 mins of rest

On the 3 x 10

5 power cleans at 185/125
5 RMU
10 bar hop burpees

The goal is to move fast.
You should get at least 1:1 work to rest

Score is cumulative time.

Part A:

Strict Press: 5-5-3-3-1-1-

Part B: 50-40-30-20-10 of
KBS 16/12
SIt-ups
DU

Partner WOD for time switching as needed:

2 RFT of :

20 BBJO 24/20
20 OHS 135/95
20 C2BS

20 BBJO 24/20
20 FS 135/95
20 T2BS

20 BBJO 24/20
20 Back Squat 135/95
20 HSPU

30 min Time Cap

40 WB

200m run

20 DL 225/155

200m run

15 ring dips

200m run

2 rope climbs

200m run

15 ring dips

200m run

20 DL 225/155

200m run

40 WB