2 min on 1 min off x 4
30/24 Cal Row
AMRAP DB Push press at 50/35

Rest 4 mins

2 mins on 1 min off x 3
24 WB
12 Burpees
AMRAP DB Front rack Lunges 50/35

40 min EMOM
1. 12/10 cal ski or 15/12 bike
2. 15 v-ups
3. 16/14 cal row
4. 40 Feet of HW

In teams of two:
Switching every round
8 rounds of 
15 OHS at 135/95
15 C2Bs
Rest 3 mins

4 rounds
30 crossovers
15 ring dips
Rest 3 mins

2 rounds
40 WB
10 BM

15 DB Front Squats 50/35
20 feet of HW
15 T2Bs
20 feet of HW
Rest 1 mins
x 8 rounds

A: Push Press - week #4
6x5 at 65% of 1 RM clean and Jerk

B: Jerks from block or rack if possible
Every 60 sec x 10
1 rep at 80%

C: Test Grace - 30 C&J for time at 135/95

Round 1
50 GHD sit-ups
25 Deadlifts at 225/155
15 RMU

Rest 4 mins

Round 2
40 GHD sit-ups
20 Deadlifts at 225/155
10 RMU

Rest 4 mins
30 GHD sit-ups
15 Deadlifts at 225/155
5 RMU

2 min on 1 min off - X 3 rounds - 
16 DB Snatch alternating hands 70/50
10 Burpees BBJ 24/20"
AMRAP WBs

Rest 4 mins

2 min on 1 min off - X 3 rounds -
30/24 Cal Row
AMRAP Single arm OH DB lunge

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