For time with one minute rest after round:

200m round

21 BJO 24"/20"

15 C2Bs

9 DB Hang squat cleans 50/35

Rest 1 mins

x 4 rounds

A: B: Core prep

3x 1 min plank 80 feet of heavy KB suitcase carry in each hand 20 V-ups

B:For back squats and bench,

1x8 at 50%, 1x8 at 60%, 1x8 at 70%, 1x8 at 75% + 1 8RM.  

For time: 
4 rounds of
500m/450m row,
15 Burpees over the rower
15 T2Bs
Rest 2 mins after each round

On the 2:00 minutes X 12 rounds - 
Odd Rounds
6 Power Snatch at 155/105
6 BM

Even Rounds
8 Shoulder to Overhead 155/105
48 DU

Score is total rest!

A: EMOM x 12 Odd rounds -

Max distance Handwalking (or Wall walks)

Even rounds - 15/12 cal row

B: Bicep curls alternating arms 4 x 12 at a heavy and immediately drop weight by 30%+ and hit a burnout set

C: For time:

9-12-15-18 of
C2Bs and
S2O at 135/95

In teams of two
Start with 1 mile run together then
complete the following work in any order with only athlete working at time:
50 BMU
75 lateral burpees over the KB
100 KBS 24/16
200 lunges holding one KB overhead
*Teams may use any strategy to get through the work as long as only one athlete is working at time

Part A:

Front Squats (Based off your 1 RM Clean and Jerk) 1x5 at 60%, 1x5 at 65%, 1x5 at 70%, 2x5 at 75%\

Part B:

15 MIN AMRAP
30 HSPU
30 DB snatch 70/50
15 Cal row

Score is total rest*

For time:

3 mins on 2 mins off x

6 rounds of 
200m run
15 BBJO at 24"/20"

Max distance KB farmer carry 2x 32kgs/24kgs

A: Bench press and Back squats
- 1x10 at 50%, 1x8 at 60%, 1x8 at 65%
2x6 at 70%, 
1 AMRAP at 75%
B: Strict Banded pull -ups 4x20  
C: Strict Ring dips with 2 second pause - 5x10

On the 5:00 minutes
x 5

60 DU
40' of DB Front rack lunges 50lbs/35lbs
8 RMU 

3 mins on 1 min off x 3
Round #1
AMRAP
10 Power cleans 155/105
10 T2Bs
Round #2
AMRAP
8 Power cleans 185/125
8 T2Bs
Round #3
AMRAP
6 Power cleans 205/145
6 T2Bs

*Score each piece separately for total reps

A:  "For time:

24 Burpee Box Jump Overs 24"/20"
21 Wall Balls
18 Overhead Squats 135/95
21 Burpee Box Jump Overs
18 Wall Balls
15 Overhead Squats
18 Burpee Box Jump Overs
15 Wall Balls
12 Overhead Squats" 

B:  Seated DB shoulder press 4x8.  

C: Bicep curls and tricep extension also 4 x8. 
D: Chest flies and chest press 4x8.

For time:

22 RDs switching every round with your partner

6 Double Arm hang snatch  50/35
8 lateral Burpees over the DBs

10 T2Bs

A: Front Squats (Based off your 1 RM Clean and Jerk) 1x5 at 60%, 1x5 at 65%, 3x5 at 70%,

B:15 MIN AMRAP
100m run
5 power cleans (155/105)
100m run
5 BM

15 RFT of

200 m row

10 WBs

10 BJO 24"/20"

Rest 30 sec after round

A: Core prep
3 x
20 heal overs

20 slow knee tucks

1 min plank

B:Bench and Back squats
1x10 at 50%
1x8 at 60%
1x8 at 65%

1 AMRAP at 70%

C:Mobility

5 RFT of: 
32 DU
16 DB Front squats at 50/35lbs 

8 Strict HSPU

1 legless rope climb + 1 rope climb  

8 Strict HSPU

16 DB Front squats at 50/35lbs 

32 DU

*rest 2:00 minutes after each round

On the 4 mins- 
x 6 rounds - 
12 thrusters at 95/65, 
12 front rack lunges 
12 bar burpees.  

Odd rounds as written, even rounds reverse order.

Score is total rest.

Switching every round with a partner - AMRAP for 30 mins

15/12 cals of rowing

15 WB
10 T2Bs