On the 6 minutes x 4
80 DU
1 legless rope climb
40 WB
1 legless rope climb
20 GHD sit-ups

A: Push Press
All sets based off your 1 RM clean and Jerk
1x10 at 50%
1x8 at 55%
1x6 at 60%
2x5 at 62.5%

B: Push Jerks
1 x 5 at 65%
3x5 at 70%

C: Front Squats
Based off your 1 RM clean and jerk
1x5 at 60%
1x5 at 65%
3x5 at 70%

D: Bicep curls 4 x 12 per side
E: Flat bench pull overs - 4x15

Wall ball Shots: 20/14# pound ball, 10/9 ft target. (Reps)
Sumo Deadlift High-Pull: 75/55 pounds (Reps)
Box Jump: 20"/16" box (Reps)
Push Press: 75/55 pounds (Reps)
Row: calories (Cal)

1 min to AMRAP every station. Rest 1 min after each full round. 3 rounds total

On the 2 mins x 12 Rds
Odd rounds:
7 Double Arm Devil Press 50#/35#
14 C2Bs

Even Rounds:
12 DB Thrusters 50/35
6 MU

The goal is simple
Finish every set in a minute and earn a minute of rest.

If you get less than 30 sec of rest take the next round as recovery
and reduce the rep count by 1 on all movements for the remainder.

Good luck!

A: Bench Press
Based off your 5 RM
1x8 at 60%
1x6 at 70%
1x4 at 80%
1x3 at 90%
1x2 at 100%

B: Deadlifts - 1x6 at 60% and 1x5 at 70%, 3x5 at 75%

C:

All at your 2km pace.
Row 600m rest 1 minute x 5
Rest 3 mins
Row 1km (at 2km pace)
Rest 2mins
500m hard effort

Partner - For Time switching as needed
6 Rounds of
30 Back Squats (135/95)
3 Legless Rope climbs
30 HSPU 3" Deficit

A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.
Rest 3 minutes then
B: 21-15-9 of thrusters 115/85 and 10 BM after each set.

32 MIN EMOM

1.16/12 cal row

2. 14 Burpees over the rower

3. 12 T2Bs

4. 16 KBS at 24/16

All sets based off your 1 RM clean and Jerk

A: Push Press
1x10 at 50%
1x8 at 55%
3x6 at 60%

B: Push Jerks
6 x 3 at 65%

C: Front Squats
Based off your 1 RM clean and jerk
1x5 at 60%
3x5 at 65%

D: One arm heavy DB rows - 4x10 E: Bicep Curls 4x15 per side Record all weights so we can increase over the coming weeks.

On the 9 mins x 3
90 DU
60/50 cal row
30 T2Bs
15 One Arm Devil Press 50/35

1:30 on 60sec off off x3
Rest 3:00 mins
x 3 cycles
(So yes 9 rounds total)

Cycle 1 - 14 DB front squats 50#/35#, 7 RMU, AMRAP WBs

Cycle 2 - 14 DB Push Press, 14 C2Bs, AMRAP WBs

Cycle 3 - 14 DB deadlifts, 2 legless rope climbs, AMRAP WBs

Score each section separately

A: A: Bench
Set your 5 rep max as 100%
1x8 at 60%
1x6 at 70%
2x5 at 80%
2x3 at 90%

B: 7 min AMRAP

7 BJ 24"/20" (must step down)

7 Muscle snatch 75/55

In teams of 2
Switching Every Round

1-10 of Power snatch 135/95 + 1

Round of C2B Cindy

Rest 3 mins
10-1 of Push Jerks + Lateral 2 foot jump Barbell Burpee Bar Hop

10-1 of DL 225/155 and T2Bs
with 20 feet of HW between movements

32 Min EMOM

1.15/12 cal bike/row/ski
2.15 GHD sit-ups/sit-ups
3. 5 sandbag over the shoulder 150/100

4.16 Wal Balls

A: Snatch complex - On the 2 minutes work up to find a new 1 RM snatch!
B: Squats Set your 5 rep max as 100%

1x8 at 60% 1x6 at 70% 2x5 at 80% 2x3 at 90%

On the 10 minutes x 2
Score both rounds separately
Row 1000m/800m
25 Lateral two foot hop burpees over the rower
25 DB snatch 70/50

1:30 on 60 seconds off x 5
rest 3:00 minutes
x 2 different cycles.

Cycle 1
6 Double arm Devil Press 50/35
6 RMU
AMRAP DU

Cycle 2
12 DB thrusters 50/35
12 C2BS
AMRAP DU

A: Bench
Using your 5 rep max ( or establish one if you don't have one)

- Remove 20% 1x6
- Remove 15% 3x5
- Remove 12.5% 2x4

Part B: "Rowing Intervals"

Using your estimated 2km pace

All sets will be 3 minutes followed by 1 minute rest
The goal is to commit to holding that pace throughout thesets

Set 1: Pace ( +10)
Set 2: Pace ( +6)
Set 3: Pace (+2)
Set 4: Pace (+10)
Set 5: Pace (+5)
Set 6: Pace (+0)

21-18-15-12-9-6-3 of
BBJO at 24"/20"
WBs
DB snatch 70lb/50lbs