A: Deadlifts - 4x5 at 70%, 1xAMRAP at 75%
B: Seated alternating DB bicep curls 3x8 (per arm) with 4 sec eccentric
C:21-18-15 of DB thrusters at 50/35 and
3-2-1 rope climbs

Part A:
On the 9 mins
x 3

50/40 cal row
25 WB
25 DB snatch 50/35
25 T2Bs

Score is total rest

Expectation is 6-7 mins of work with 2-3mins of rest mins of rest

Part A: 2 min on 1 min off x 3
AMRAP and pick up where you left off.

48 DU
12 C2Bs
6 DL 225/155

Rest 3 mins

Part B: 90 sec on 1 min off x 3
AMRAP and pick up where you left off.
24 DU
6 BM
3 Full cleans 225/155

Rest 3 mins

One round for time of:
48 DU
12 C2Bs
6 DL 225/155
24 DU
6 BM
3 Full cleans 225/155

3 rounds for max cals and reps

1 min at each station

1. Wallball Shots: 20 pound ball, 10 ft target. (Reps)

2. Sumo Deadlift High-Pull: 75/55 pounds (Reps)

3. Box Jump: 20"/16" box (Reps)

4. Push Press: 75/55 pounds (Reps)

5. Row: calories (Cal)

6. Rest

In teams of two complete the following

5 Rounds fro time of:
600m row (switching as needed)
30 Alternating Wallballs passes (one throws hits the target and the other receives)  (20, 14lb | 10 ft / 9 ft)
30 Double-unders each (only one athlete working at a time)
30 CrossOvers each (only one athlete working at a time)

5 Sandbags over the shoulder each 150/100 (only one athlete working at a time)

Part A:  Back Squats
2x10 at 40% 2x10 at 50% 2x8 at 55%

Part B: "What the Devil"

15-9-6
DB 50/35 Front Squats
Pull-ups
Right into…
12-9-6
Double DB hang snatch 50/35
Chest-to-Bar
Right into…
9-6-3
Devil Press
Bar Muscle-ups

5 RFT
1 legless rope climb

15 Bar Hop Burpees
1 round of DT*
*DT = 12 DL, 9 Hang cleans,6 jerks at 155/105

A: Snatch - 

EMOM x 6
3 Power snatch at 70%

Rest 3 mins
EMOM x 6
1 Power + 1 Full snatch at 80%

Rest 3 mins
EMOM X 6 
1 Full snatch at progressively heavier loads
Start at 82.5%

Isabell - 30 snatch for time at 135/95

Partner WOD for time switching as needed:
2 RFT of :
10 BBJO 24/20
15 OHS 135/95
20 C2BS

10 BBJO 24/20
15 FS 135/95
20 GHD sit-ups

10 BBJO 24/20
15 Back Squat 135/95
20 wall facing HSPU
*30 min Time Cap

20 BJ at 32"/24"
200m run
10 cleans 225/155
200m run
15 ring dips
200m run
2 legless rope climbs
200m run
15 ring dips
200m run
10 cleans  225/155
200m run
20 BJ at 32"/24"

Starting at 10/8 cals or reps 
1. Row
2. Bar hop burpees
3. Thrusters 75/55 lbs

The fourth minute will be rest.
Each time you complete the round add one cal or rep to each station.

The ultimate goal is to finish the round of 20/20/20!

A: Core Prep 
3x 
20 Starfish
20 V-ups
30 Flutter kicks

B: Deadlifts -1x10 at 50%, 1x6 at 60% and 4x5 at 70%,
C: Single are heavy DB rows 3x15
D: Bicep curls - 4 x20 with empty barbell"

E:3 RFT of
12 Push Jerks at 135lbs/95lbs
9 Front squats
6 RMU
Can you go unbroken?

On the 2 minutes x 16

Odd Rounds
25 DU and 25 crossovers
10 T2BS + 10 V-ups

Even Rounds

18 WB 20#/14#
9 Strict HSPU

Today's goal is simple: 
Can you get all 16 rounds?

The ideal is to maintain every round as 1:1 work to rest ratio

Easter Sunday - Gym is closed