A: EMOM x 12 - 1 Full clean at 85%

B: 10x3 at your 5 RM BENCH PRESS

On the 8 minutes X 4 - 
RD 1 and RD 2
80 DU
40/32 cal row
20 T2Bs
20 HSPU

RD 3 and RD 4
60 DU
30/25 cal row
15 T2Bs
15 HSPU

*Score is total rest

1:1

1:15 On 1:15 off X 5

9 deadlifts
7 hang cleans
5 push jerks
155/105
AMRAP WBs


Rest 4 mins

1:15 on 1:15 Off x 5

12 Thrusters 95/65
6 RMU
AMRAP
WBS

For time:
3 rounds of:
30-calorie row
30 push-ups

Rest 3:00

3 rounds of:
20-WB
20 toes-to-bars

Rest 3:00

3 rounds of:
10 Sand bag cleans 150/100
10 C2Bs

40 Rounds of: (Switch every Round only)
1 Squat clean 225/155
2 Wall Walks

3 BM

*30 min Time cap

In 20 mins see how far you can get.
40 Burpees and 40 Snatches at 75/55, 
30 Burpees and 30 Snatches at 1355/95,
20 Burpees and 20 Snatches at 185/125, 
10 Burpees and 10 Snatches at 205/135

Part A: Deadlifts -

1x6 at 60%
1x5 at 70%, 
1x5 at 75%, 
3x3 at 80%

Part B:

10-1 of
DBs Thrusters 50/35

BJO at 24"/20"

C2Bs

Part A: EMOM x 12 - 1 Hang full clean at 80% of your best clean and jerk

Part B: 8x4 at 10% less than your 5 RM

On the 6 minutes x 4
Score is your total rest
Row 50/45 cal
25 DB snatch 70/50
25 T2Bs

The goal is to be done in 4 mins and get 2 mins of rest.

1:00 On 1:00 off X 6  
8 Power cleans 135/95
8 Front squats
AMRAP 
WBs
Rest 4 mins
1:00 on 1:00 Off x 6
8 lunge steps front rack 135/95
8 S2O
AMRAP
WBs
*Score is total WBs

No classes today

"The Sevens"
Alone or switching with a partner as needed:

7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups

*30 min Cap

A:Deadlifts -1x10 at 50%, 1x6 at 60% and 1x5 at 70%, 4x5 at 75%,

B: Bicep curls - 4 x20 with empty barbell

C: For time:
40-30-20-10 GHD sit-ups
4-3-2-1 rope climbs
20-15-10-5 OHS at 70/50lbs DB (try and split evenly per arm)

A:Core Prep

1 min plank 30 sec hollow body hold 30 Heel overs Rest 1 x 3
B: "Jackie"

1000m row

50 empty bar thrusters

30 pull ups

: EMOM x 10
1 Full clean + 2 front squats at 75% of your 1 RM C+J

B:Bench Press

Using your 5 RM from last week
Reduce the weight by 20% and hit it for a 6x6

New workout every 10 minutes (score is total rest)
At 0:00
3 rds of
7 MU and 21/18 cal row
At 10:00
4 RDS of
7 TGU 24/16 and 21 KBS
At 20:00
5 RDS of
7 T2Bs and 21 empty bar thrusters 45/35

On the 2:30 x 10
Start with 3 of each. Each round go up by 1 on all movements.
When you can no longer complete the round. Take a recovery round. Then start again with 5 reps and hold that for the remaining rounds.

Power Clean @ 135/95 lbs
Bar hop Burpee
Thruster
Bar hop Burpee

Start with:

2 Rounds for time of:

21 box jump-overs ( 20-inch 24-inch box)

15-calorie row
9 burpee box jump-overs 

At the 9 minute mark: 

Hit this sequence for 2 rounds

9 burpee box jump-overs 
15-calorie row
21 box jump-overs

• score is time for the first two rounds and then a separate score for the last two rounds

24 min AMRAP
Row 100 cals
75 DB snatch 50/35
25 Sandbag cleans 150/100

*Switch as needed with your partner, with only athlete working at a time.

14 MINUTE AMRAP
21-15-9
DB Deadlifts and Dips
Right into…
15-12-9
DB Front Squats and SHSPU
Right into…
12-9-6
Thrusters
Ring Muscle-ups