1. 16/13 cal row

2. 10 Burpees over the rower

3. 40 DU

4. 24 WB

A: Core worK

1 min plank 30 sec hollow body flutter kicks 30 weighted russian twist Rest 2 minutes x3

B: Push press 1x10 at 60% 1x8 at 65% 1x6 at 70% 1x4 at 75% 2x AMRAP at 80%

C:Bench Press:

1x10 at 50%
1x8 at 60%
4x5 at 70%
EMOM x 3 AMRAP at 75%

(or your BLB weight whichever is heavier) one set only,

so when you break rest until the next minute.

D: Accessory
4 x 12 strict banded chest to bar pull ups 4 x15 skull crushers

For time
With a 20/14 vest
200m run
10 Shoulder to overhead at 135/95
30 squats
10 push ups

Rest exactly 2 minutes
x 5

Every 3 minutes x 4
21/18 cal row
15 T2Bs
9 DB thrusters 50/35

Rest 3 minutes

Every 3 minutes x 4
Run 200m
12 C2Bs
12 DB front rack lunges 50/35

Score is total rest score A and B separately

A: EMOM  x 5
2 x (1 power cleans +1 power jerk) at 72.5%

Rest 2 mins

B: EMOM x 5
2 full cleans at 75%

C: Helen!

3 RFT of

400 m run
21 KBS 24/16kgs

12 pull ups

In teams of two
Murph!
With a 20/14lbs vest
Run 1 mile (together)
Then with only one athlete working at a time:
Partition in any way you want
100 pull ups
200 push ups
300 squats
Finish with another
1 mile run together

A: Bench Press

1x10 at 50%

1x8 at 60% 1x6 at 70% 2 x AMRAP at 80% with a 2 min rest between each set

B: 10 min AMRAP of 200m run 3 sandbag cleans 150/100 2 legless rope climbs

A: 1 min plank 20 knee tucks 20 V-ups Rest 1 minutes x3

B: Push press 1x10 at 60% 1x6 at 70% 2x3 at 75% 1 AMRAp at 77.5

C: Strict Press Find your 8 rep max Then back off 10% and hit that number x 3 sets of 8

D: 4 x15 DB bicep curls

On the 8 mins x 3
2 Rounds of
200m run
15 strict HSPU 
10 Power cleans at 185lbs/125lbs

Score is accumulate rest

10 Devil Press 2x 35/25
200m run
30 WB
Rest exactly 2 minutes
x 4

In teams of two not three though.
Switch off every round but you may tag off on any movement for double the remaining reps.

12 rounds for time:
4 Strict HSPU
6 power snatch 115/85
8 Front rack lunge
12 C2Bs

For time!
500m run
Right into 
3x
10 sandbag cleans 100/70
5 MU
Finish with:
500m run
3x
40 feet of HW
12 Sandbags squats

24 min AMRAP

35/30 cal row or Bike or 32/28 cal ski

25 T2Bs

20 WBs

15 Power cleans at 115/85

10 ring dips

A: Push press

1x10 at 60%

1x8 at 65%

1x6 at 70%

2x AMRAP at 75%

B:"NANCY"

5 RFT of
400m run and 15 OHS at 95/65

Part A:
1:30 on 1:00 off x 4
24/20 cal row
AMRAP
DB Devil press 50/35
Rest 3 minutes

Part B:
1:30 on 1:00 off x 4
Run 200m
AMRAP
DB thrusters 50/35

Rest 3 mins 

Part C:
For time:
24/20 cal row
10 DB Devil press 50/35
15 DB thrusters 50/35
Run 200m

Score is total reps for A and B and time for C