1:30 mins on 1 minute off
x 5 rounds
15 Bar Hop Burpees
AMRAP DT at 155/105

Rest 4 minutes
1:30 mins on 1 minute off
x 5 rounds
15 Front Squats at 155/105
AMRAP 
4 3" Deficit HSPU 
8 C2BS
12 push ups

Part A: 
12 min EMOM
1.6 reps at 65%
2. 6 strict pull ups

Part B: For total time

All at your 2 km pace +2 with 1 minute rest after each interval

250m/250m
500/400m
750/650m
1000/800m

Switching as needed except during synchro parts

60 C2Bs

60 Synchro DB snatch 50/35

50 T2Bs
50 Synchro WBs

40 BBJO 24"/20"

40 Synchro OH Lunges 50/35

30 Devil Press

30 One Arm Thrusters 50/35

50 GHD sit-ups
10 MU
50 alternating single-leg squats
40 GHD sit-ups
8 MU
40 alternating single-leg squats
30 GHD sit-ups
6 MU
30 alternating single-leg squats

Time cap: 20 min

Part A:

12 MIn EMOM
1. 40 sec plank hold
2. 20 V-ups
3. 45 sec side plank (L)
4. 45 sec side plank (R)

Part B:

21-15-9
DB shoulder to overhead 50/35
and 
3-2-1 of 
Legeless rope climbs

A: Grip Work

DB Hex Head hold
45 sec per side x 3
3 x20 wrist ext (very light)

B: Clean and Jerk

EMOM x10
1 Full clean and jerk at 80% 

C: Deadlift
6x6 at 70% immediately followed by 6 high BJs
Rest 2 minutes between sets

7 mins on
3 mins off
x 3

50/40 cal row
20 burpees over the rower
20 T2Bs
10 Wall Walks

Start back at the top on each 7 mins piece.
The goal is to complete one full round in each 7 min piece.

Part A: 
A: 12 MIN EMOM 1. Strict Press 6 reps at 70%

2. 12 dips

Part B:

3 RFT of
50/40 Cal row
30 push ups

20 T2Bs

artner WOD
AMRAP in 24 minutes
Switching as needed
24 Burpee Box Jump Overs 24"/20""
2 Legless rope climbs
36 DB Thrusters 50/35lbs
12 BM
48 DB Deadlifts
2 legless rope climbs 

Part A: 100 KBS for time 24/16kgs

Part B:

21-18-15-12 of
Snatch 75/55lbs
OHS
C2Bs

Part A:12 MIn EMOM
1. 40 sec plank hold
2. 20 starfish
3. 20 sec L-sit-hold
4. 20 candle sticks

Part A:

18-12-9-6-3
DB Power clean
DB Thruster
DB lunge
50/35

A: Grip Work:
Accumulate 3:00 in a dead hang

B1: Full clean and jerk 
on the 90 sec x 6
3 at 70% and 3 at 75%
1 full clean + 1 hang full clean + 1 jerk

B2:on the 90 sec x 4
all at 80%
1 hang clean + 1 jerk

C: Deadlift
1x12 at 50%
1x8 at 60%
1x6 at 70%
3x5 at 75%
Rest approx 2 minutes between sets

6 mins on
3 mins off
x 3
AMRAP
100 DU
50 DB snatch 50/35
50 WBS
25 T2Bs

Start back at the top on each 6 mins piece.
The goal is to complete one full round in each 6 min piece.

6 rounds of : 
1:15 on 1:00 off - 

8 Front Squat 185/125
8 HSPU at 3" deficit
AMRAP Burpees

Rest 3 minutes

6 rounds of : 
1:15 on 1:00 off - 
6 RMU
8 Power cleans 185/125
AMRAP Burpees

A: Strict Press
Work up to a heavy 2 RM
Then back off 10 %
5x3

B: 4x12 per leg
Back rack lunges
135/95

C:1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats
Bar-facing burpees
50/35lbs 

Partner WOD switching as needed
12 rounds of: 
12 jerks at 155/105, + 2 rounds of C2B Cindy. 

Complete as many rounds as possible in 20 minutes of:
14 toes-to-bars
7 Double dumbbell hang snatch 50/35
16/14-cal. row

Part A: 12 MIn EMOM
1. 40 sec plank hold
2. 30 sec hollow body hold
3. 30 russian twist with 20/14 med ball

Part B: 40-30-20-10 of 
GHD sit-ups and pistols with 
4-3-2-1 of Rope climbs