A: Strict Press
Deload
2x 10 at 50%
2x10 at 55%
2x8 at 60%

B: 32 min EMOM

1. 12/10 cal ski or 15/14 cal bike
2. 10 strict HSPU
3. 16/14 cal Row
4. 10 strict pull ups

3 x
15 Push jerks 155/105
5 BMs
Rest 5 minutes
3 x
15 Front squats 155/105
3 rope climbs

Test bench and 2km row!

A: Push Press - week #3
6x6 at 60% of 1 RM clean and Jerk
B: Jerks from block
Every 50 sec x 12
1 rep at 75%

C: Test Elizabeth!

21-15-9

Ring dips and full cleans 135/95lbs

On the 5 minutes X 5 - 
60 DU, 15 C2Bs, 15 push ups, 5 Full cleans at 205/135
Score is total rest - so get after it!

1:30 min on 1:30 min off - X 12 rounds - 

Odd rounds 24/20 cals on the rower 
AMRAP Burpees over the rower, 

Even rounds - 30 DB snatch 50/35
AMRAP T2Bs

A: Strict Press 2x3 at 60% 2x3 at 70% 2x3 at 80% 1 AMRAP at 85%

B: 28 min EMOM

1. 18 GHD sit-ups

2. 16/14 cal row

3. 20 pistols

4. 15/12 cal bike

12 rounds switching every round

12 Front rack lunges 135/95

12 C2Bs

rest 2 minutes

8 rounds switching ever round

8 clean and jerks 135/95

8 ring dips

Rest 2 minutes

6 rounds switching every round

6 Power snatch at 135/95

6 BM

4 RFT

32 WB

12 deadlifts at 225/155

8 Bar hop burpees

2 legeless rope climb

1000/800m row @ pace +12

Rest 90 sec

1000/800m row @ pace +12

Rest 2 mins

1000/800m row @ pace +12

Rest 2:30 mins

500m @ pace -4

Rest 1 mins

500m @ sprint

A: Bench Press 

2x3 at 60%

2x3 at 80%

2x3 at 70%

1 AMRAP at 85%

A: Push Press - week #2

5x8 at 55% of 1 RM clean and Jerk

B: Jerks from block/rack if possible

Every 45 sec x 15

1 rep at 70%

Part C:

3 rounds for time of 

9 BBJO at 24"/20"

12 OHS at 135/95lbs

15 T2Bs

With an 8 minute time cap:

4 RDs of

30 WB

10 BBJO at 24"/20"

Rest 4 minutes

Complete 4 rounds of 

12 C2Bs

12 DB lunge steps (DBs held in front rack) 50/35lbs

40 feet of HW 

8 minute Cap as well

Your score is time in each section. If you don't finish, add 1 second per miss rep and 1 second per 10m in the row." " 

On the 3:00 minutes x 8

8 Power cleans 185/125

4 RMU

8 Bar Hop Burpees

Goal is a work to rest ratio of 1:1

A: Strict Press 2x5 at 57.5% 2x5 at 67.5% 2x5 at 77.5% 1 AMRAP at 82.5%

Part B:

25 Min EMOM
1. Ski 12/10 cals
2. HW 40 feet
3. Bike 14/12 cals
4.1 RD of C2B Cindy
5. Row 16/14 cals

Partner WOD
Starting at 0:00 
A: Switching every round
8 rounds of DT!

Starting at 10:00

B: 6 rounds switching every round of
400m/350m of rowing with 8 burpees over the rower

Starting at 24:00
100 WB and 50 BM switch as needed 

Score each section separately and you cannot start the next part until the indicated start time.

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

A: Bench Press
2x5 at 57.5%
2x5 at 67.5%
2x5 at 77.5%
1 AMRAP at 82.5%

Part B: Rowing week #3

1000m row at pace +12 sec
Rest 2mins
5 x
500m row at pace -6
Rest 1:00 min between rounds

A: Push Press* 
4 x10 at 50% of 1 RM clean and Jerk
B: Jerks* 
Every 30 sec x 20
1 rep at 65% of your 1 RM clean and jerk

* If possible from rack or blocks

Part B:

3 RFT of
50 GHD sit-ups
25 Pistols
5 rope climb

Three parts all 6 minutes followed by a 3 minute rest and rotate to the next part.
A: For time row - 1500m/1200m

B: For time:
6 rounds of
18 single arm DB snatch 50/35
12 HSPU 3"" Deficit

C: For time:
6 rounds of
12 OHS with one DB 50/35
2 Wall walks