A: 3 rounds of 12 DB snatch 70/50 and 6 MU
Rest 4 minutes
B: 3 rounds of 16 DB thrusters 50/35 and 16 T2B

Score each section separately"

A:10 rounds of:

Row 30/24 cals, rest 1:1 (work to rest ratio). 

B: Seated one arm shoulder press 3x15

C: DB single arm heavy row 3x12
D: Bicep curls 3x15 

A: Core prep
3 x 30 russian twist + 20 knee tucks + 1 min plank

B: Snatch
On the 2 minutes x 8
2 Power snatch + 1 full snatch
All sets at 70%

C: Back Squats:

1x8 at 50%, 1x8 at 60%, 1x8 at 70%, + 1 8RM.

AMRAP in 5 minutes rest 2 minutes x 4 rounds.

30 WB,
15 dips
15 deadlifts 185/125,
15 barhop burpees,

Pick up where you left off.

On the 2:00 minutes X 12 rounds -
9 OH squats at 115/85lbs
9 C2B
54 DU

Score is total rest!

Part A: Strict Press Find your 5 RM
Then drop 10lbs and perform a 4x4 at that weight

Part B: 4 RFT
200m run

2 rope climbs

8 DB power cleans 50lbs/35lbs

Come and watch if you aren't competing!

8 push jerks at 155/105, 10 push ups, 20 Russian twists with 20#/16# med ball

5 rounds for time!
Rest 5 minutes
8 deadlifts 155/105, 10 bar hop burpees, 200m run

5 rounds for time

EMOM x 32
1. Run 200m

2. 16 Back rack lunges 95/65

3. AMRAP Strict Cindy (5 pull ups, 10 push ups, 15 squats) *

4.Rest

* Pick up on the rounds of Cindy where you left off.

A: On the 1:30 x 12

1 full clean + 1 jerk

Start at 65% and increase the weight after:
Round 2 to 70%
Round 4 to 75%
Round 6 to 80%
Round 8 to 85%
Round 10 to 90%

B: Deadlifts maintenance work
1x5 at 70%, 1x4 at 72.5%, 1x4 at 75%, 1x3 at 80%

Every 2 minutes x 14

Odd Rounds
10 Burpee BJO at 24"/20"
10 DB snatch at 70/50

Even Rounds:
15/12 Cal row
10 HSPU 3" Deficit

Score is total rest. Track odd and even rounds separately.

Gym closed

Happy Labour Day weekend - Gym is closed

In teams of two
Start with 1 mile run together then
complete the following work in any order with only athlete working at time:
25 RMU
50 HSPU 3" Deficit
100 KBS 24/16
200 lunges
400 DU

*Teams may use any strategy to get through the work as long as only one athlete is working at time

10-1 of
Burpee Box Jump Overs
24/20 and
DB Push Press 50/35
+1 legless rope climb after each round

Part B:

Row 1 km at your 2km pace

rest 2 mins

Row 500m at your 1km pace

rest 1 mins

Sprint 300m

30 Min EMOM

1. 15/12 cal row

2. 15 T2Bs

3. 200m run

4. AMRAP One arm Devil Press 50/35

5. Rest

A: On the 1:30 x 12

1 full clean + 1 jerk

Start at 70% and increase the weight on:
- round 3 to 75%
- round 6 to 80%
- round 9 to 85%

B: Deadlifts maintenance work
1x5 at 70%, 1x4 at 72.5%, 1x4 at 75%, 1x3 at 80%

6 RFT
30 WB, 200m run, 30 DB snatch 50/35 
Rest 90 sec after round

Part A:
On the 7 minutes x 2

3 Rounds of 7 Thrusters 95/65, 7 Bar Hop Burpees, 7C2B

Right into Part B also on the 7 minutes x 2

Part B:

3 Rounds of 5 Thrusters 135/95, 5 Bar Hop Burpees, 5BM

*Score is total accumulated time for each piece.

Part A:

AMRAP 8 Minutes 2-4-6-8...
Wall Walks 4-8-12-16... Dumbbell Snatches

Part B:
Row 1km at your 5km pace
Rest 30 sec
Max effort 300m
Rest 2 minutes
x 3 rounds