A: Barbell Hip Thrust 3x20

B: Core work 12 min EMOM

1. 20 V-ups

2. 20 Knee tucks

3. 45 sec plank

4. 25 sec Ring support Hold  

C: For time, partitioned any way you wish:

30 ring muscle-ups

90 KBS 24/16kgs

180 DU

We are hosting our annual lifting meet today. Sessions start at 8am and will conclude at 7pm. No classes so come on in and cheer on your favourite lifters!

3RFT of:

50/40 Cal row

10 chest to deck push ups

20 DB thrusters 50/35

10 chest to deck push ups

20 Lunges with One DB held overhead and one in front rack 50/35

10 chest to deck push ups

20 C2B

10 chest to deck push ups

35 min EMOM!

1.20 WB

2.15 T2BS

3. 20 BJO at 24"/20"

4. AMRAP DB snatch 50/35lbs

5. Rest

A: EMOM x 4

4 full cleans at 60%

Rest 3 mins

EMOM x 4

3 full cleans at 65%

B: Strict Press

2x3 at 60% 2x3 at 70% 2x3 at 80% 1 AMRAP at 85%

C: Accessory - 4x12 bicep curls Heavier then last week and skull crushers

For time with a 5 minute time CAP

Followed by 4 min rest X 4 rounds

60 DU

3 x (1 wall walk + 3 Wall Facing Handstand Push ups)

12 front squats at 135/95

9 Push jerks 135/95

60 DU

3 rounds of each cycle. So yeah 9 RDS total!

Each cycle is followed with a 3 min set rest.

Cycle #1 - 3 mins on 90 sec off 20/18 Cal row/ 18 Burpees over the rower/ AMRAP KBS at 2/1.5

Cycle #2 - 2 mins on 1 mins off 15/13 Cal row/ 13 Burpees over the rower/ AMRAP KBS at 2/1.5

Cycle #3 - 1 mins on 1 mins off 10/8 Cal row/ 8 Burpees over the rower/ AMRAP KBS at 2/1.5

Part A:

A: Deadlift 2x5 at 55% 2x5 at 65% 2x5 at 75% 1 AMRAP at 80%

Part B: 

27-21-15-9 reps for time of:

Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Partition As desired:

Switch as needed with your partner but only one athlete working at time.

Complete all of the following tasks

300 DU

200 WBs

10 RDs of DT

Part A:

4 Rounds for time:

8 Bar MU

12 Double Arm Hang Snatch 50/35

24/20 Cal Row

Part B: Mobility

28 Min EMOM

1. 50 DU

2. 20 GHD sit-ups

3.AMRAP: Single arm Devil Press 50/35

4.Rest

A: DB Hex Head hold 30 sec per side x 4

3 x20 Forearm curl

B: Full Cleans EMOM 5 full cleans EMOM x 5 at 60%

C: Strict Press

2x5 at 55% 2x5 at 65%

2x5 at 75%

1 AMRAP at 80%

D: Accessory - 4x12 bicep curls

For time with a 6 min Time CAP:

25 WB

20 feet of handwalking

15 Power cleans at 50/35 DBs

20 T2Bs

15 Power cleans at 50/35 DBs

20 feet of handwalking

25 WB

Each 6 minute piece is followed by a 4 minute rest.

x 3 Rounds total

60 sec on 60 sec off x 6

9 thrusters 95/65

7 Burpees over the rower

AMRAP Cal Row

Rest 4 minutes

For time:

50/45 cal row

30 push ups

20 Push press 95/65

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

35/50-lb. dumbbells

In teams of two switching every round:
Part A:

AMRAP for 15 minutes:
9 Deadlifts (165lbs /105lbs)
12 Push-ups
15 Box jumps Overs (24"/20")

Rest 5 mins
Part B:

In 5 minutes AMRAP

Squat clean thrusters at 165/105lbs

Part A: For time, partitioned any way:

]40 muscle-ups

80-cal. row

120 wall-ball shots,

Time cap: 20 min.

Part B: Mobility

Every 3 minutes x 8
50 DU
10 Strict HSPU
15 Lunges with 50#/35# Db in front rack
Score is the slowest round.

A: Test Snatch - On the 2 minutes x 10 at increasing loads

B: Deadlift 6x6 at 70%

immediately followed by 6 high BJs Rest 2 minutes between sets

For time:

with a 7 mins Cap followed by a 4 mins rest.

x 3

8 wall walks

16 gym width shuttle runs (there and back is 1)

24 WBs

32 DB snatch 50/35

Start back at the top on each 7 mins piece.

The goal is to complete one full round in each 7 min piece.