10 Devil Press 2x 35/25
200m run
30 WB
Rest exactly 2 minutes
x 5

Every 3 minutes x 4
24/20 cal row
15 T2Bs
9 DB push press 50/35

Rest 3 minutes

Every 3 minutes x 4
Run 200m
15 push ups
9 DB push press 50/35
Score is total rest score A and B separately

A:1 min plank 30 sec hollow body flutter kicks 30 weighted russian twist Rest 2 minutes

B: Strict Press 3 x10 at 50% 2x8 at 60%

C: 12 min AMRAP of 40 DU 8 ring dips

1 rope climb

*Solo or in teams of two

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Broken any way you desire
Ideally wearing a vest 20/14
* runs are done together

Complete as many rounds as possible in 20 minutes of:
200m run
8 toes-to-bars
10 dumbbell hang clean and jerks (50/35)

2km row +
20 RDs of
4 push ups
8 WBs

A: EMOM x 5
1 full snatch at 75%

Right into

EMOM x 5
1 full snatch at 80%

Right into

EMOM x 5
1 full snacth at 85%

Accessory work:
A: 4 x 12 strict banded chest to bar pull ups

B: 4 x15 skull crushers

C: 3 min bear hug 100/70 DBall

On the 3 mins x 10
ODD Rounds
200m run
15 C2Bs

Even rounds
15 DB (two arm) thrusters 50/35
15 One Arm Devil press 50/35

Score is total rest

Gym is closed

Happy long weekend - gym cis closed

1 mile run together
Then switching every round
30 rounds of
5 DB deadlifts 50/35
3 DB thrusters
1 DB devil Press

Strict Press-

2x5 at 65% 2x3 at 75% 2x1 at 85% 1 AMRAP at 90%

B:For time:
"Helen"
3RFT
400m run
12 pull ups
21 KBS 24/16

A: EMOM x 5
2 full snatch at 75%

Rest 3 mins

EMOM x 5
1 full snatch at 80%

B:Bench Press Test 2x5 at 65% 2x3 at 75% 2x1 at 85% Find 1 RM

Happy Birthday Jay! 05/18/1978

On the 4 mins until you've reached 1978m of rowing.

Buy in with
5 RMU
18 HSPU

3 rounds for time with a 3 mins after each round

500M run
25 S2O 135/95
25 back squats 135/95
25 T2Bs

3 mins on 90 sec off
x 4
30/24 cal row
30 WB
AMRAP single arm Devil Press 50/35

Rest 3 mins then...
3 mins on 90 sec off
x 4
200M run
20 burpees over the rower
AMRAP single arm Devil Press 50/35

Score is total reps on each AMRAP

1 mile run
300 DU
2km row

For time switching as needed

30 snatches 185/125
200m run (together)
2 rope climbs (one each)

30 C&J
200m run (together)
2 rope climbs (one each)

30 back squats
200m run (together)
2 rope climbs (one each)

30 deadlifts
200m run (together)
2 rope climbs (one each)

Part A: Strict press
Establish a 10 rep max, once you've done that remove 10% and hit that weight for 2x10

Part B:

5 RFT of
400m run
20 front squats 135/95
20 C2Bs

15 DB Deadlifts 50/35
40 feet of HW
15 DB Push press
Rest 1 minute
x 10