1:1
1:00 On 1:00 off X 6
16/12 cal row
AMRAP Burpees over the rower

Rest 3 mins

1:00 on 1:00 Off x 6
8 DB thrusters 50/35
8 C2Bs
AMRAP
burpees over the DBs

A: Weighted dips 3 x 12 as heavy as you can go + 1 AMRAP strict at BW
B: 1 set for max reps of strict HSPU, then drop 50% of that number for a 5 Min EMOM

Part C:

Complete as many rounds as possible in 12 minutes of:

12 kettlebell swings
12 kettlebell squats
12 single-arm kettlebell push presses

16-kg KB
24-kg KB

A: Annie + Jackie + Elizabeth + Karen for time switching as needed

You must rest exactly 2 mins between each WOD.

Annie = 50-40-30-20-10 of DU and sit-ups
Jackie = 1000m row, 50 empty bar thrusters, 30 pull ups

Elizabeth = 21-15-9 of squat cleans at 135/95 and ring dips

Karen = 150 WB for time

4 RFT
8 BM
16 OH lunges at 50lbs

Rest 4 mins

5 RFT of
350m/300m Row
2 rope climbs

40 minute EMOM
1. 16/12 calories on the erg
2. 10 ring dips
3. 12 DB thrusters 50/35
4. 10 C2Bs

A: Plank hold - front 1 minute,L side 45 sec, R side 45 sec -
Rest 1 minute x 2

A: Full clean
On the 45 sec x 15
1 rep at 75%

Using your 3 RM Bench Press -
3x8 at 65%,
2x6 at 70%,
+ 1 AMRAP at 75%

Every 5 mins x 6

60 DU
6 RMU
30 DB snatch 50/35

*Score is slowest round

1:1 work to rest
1:00 On 1:00 off X 4
10 Jerks at 155/105
10 Bar hop Burpees
AMRAP WBs

Rest 3 mins

1:00 on 1:00 Off x 4
12 lunges 155/105
12 T2Bs
AMRAP
WBS

Rest 3 mins
1:00 on 1:00 Off x 4
14 deadlifts 155/105
14 push ups
AMRAP
WBS

A:Strict Press
1x10 at 50%
1x8 at 60%
1x6 at 70%
4x4 at 75%

B: OHS
Using your 1 RM snatch
4x5 at 80%

C: 9 min AMRAP of
9 deadlifts 155/105
7 Bar hop burpees

5 ring dips

25 min AMRAP
60 cal row
followed by
4 rounds of:
3 RMU, 6 BBJO 24/20, 9 DB snatch 70/50

Split the cals evenly and switch on the rounds only after a completed round

10-8-6-4-2 of
Full Snatch 155/105
and Bar MU
Rest 5 mins
2-4-6-8-10
Push Jerks
and Wall walks

40 MIN EMOM
1.16/12 Cal row
2. 16 BJ overs at 24/20
3. 14 sit-ups
4. 14 push ups

A: Full clean EMOM
On the 30 sec x 20
1 rep at 70%

B: Bench Press
Using your 3RM Bench Press*

1x10 at 50%
1x8 at 60%
3x5 at 65%

C: 5 x 20 strict pull ups (banded if needed)

On the 6 minutes X 4 -
60 DU
30/24 cal row
20 HSPU (3" deficit for rounds 1, 2, no deficit fro rounds 3 and 4)
20 C2Bs
Score is total rest

1:1 Work to rest!
1:00 On 1:00 off X 6
5 deadlifts
5 hang cleans
5 push jerks
155/105
AMRAP WBs

Rest 4 mins

1:00 on 1:00 Off x 4
8 thrusters 155/105
12 T2Bs
AMRAP
WBS

A: Test 3 RM Bench

B: Row 60/50 cals

120 DU

Rest 2 mins

Row 40/30

80 DU

Rest 2 mins

Row 20/10

40 DU

50 Rounds of: (Switch every Round only)

1 Squat clean 225/155

2 BM

4 Burpees

200-ft. dumbbell overhead lunge 50/35

50 dumbbell box step-ups (one DB) 24"/20"

50 strict handstand push-ups

200-ft. handstand walk

Row 100 cals (bike/ski or row),

100 WBs

100 KBS at 24kgs

But every 2 minutes (including opening two minutes) buy in with 7 burpees

A: Test your 3RM Push press, and push jerk

B: Front Squat

3x6 at 60%

2x5 at 65%

1x5 at 70%

C: A: 4 sets of Barbell Bent over rows 3 x12 superset with DB chest press 3x12

B: Bicept curls 4x15 superset with flat bench pullovers 4x15