On the 12 mins x 2

50 GHD sit-ups

40 OHS 95/65

30 Burpees

20 HSPU

10 RMU

A:Deadlifts

1x10 at 50% 1x8 at 55% 4x6 at 60%

B: Bench Press

Using your 3 rep max from last week,

Remove 25% and perform a 6x6

If you didn't come last week, then establish a 3 rep max.

C: 10 min EMOM

Odd rounds - 13 banded pull ups

Even rounds - 14 push ups

On the 5 minutes X 5 -

60 DU, 

15 C2Bs, 

15 push ups, 

5 Full cleans at 205/135 Score is total rest - so get after it!

1:30 min on 1:30 min off - X 12 rounds -

Odd rounds 18 WBs

16 Box Jump Overs at 24'/20"

AMRAP DB Front rack lunges

Even rounds - 18 DB Push press 50/35 lbs

16 T2Bs

AMRAP DB Front rack lunges

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts 
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

12 rounds switching every round

12 Front rack lunges 1355/95 12 C2Bs

Rest 2 minutes

8 rounds switching every round 8 clean and jerks 135/95 8 ring dips

Rest 2 minutes

6 rounds switching every round 6 Power snatch at 135/95 6 BM

3-2-1- go!

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts 
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

Every 5 mins x 5

Row 30/26 cals

4 x (1 wall walk + 3 Wall facing HSPU)

60 DU

A: Deadlift

4x10 at 50%

2x8 at 55%

B: Bench Press

Work up to a heavy triple and establish this as your 90% of your 1RM.

C: 10 MIN EMOM Odd minute - 13 push ups Even Minute - 13 strict banded pull ups

With an 8 minute time cap

Buy in with 500m/450m row

Then...

4 RDs of 15 S2O at 135/95 60 DU

Rest 2 minutes

Buy in with 500m/450m row

Then... Complete 4 rounds of 15 C2Bs 16 DB lunge steps (DBs held in front rack) 50/35lbs

Again with an 8 minute Cap

Your score is time in each section.

If you don't finish, add 1 second per miss rep.

On the 3:00 minutes x 9

18 WBs

6 Power cleans 185/125

4 RMU

Goal is a work to rest ratio of 1:1

3,2,1 Let’s Go!

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

50/35-lb dumbbell 

Partner WOD

Starting at 0:00

A: Switching every round 8 rounds of DT!

Starting at 12:00

B: 6 rounds switching every round of 400m/350m of rowing with 8 burpees over the rower

Starting at 24:00

100 WB and 50 BM

Switch as needed

Score each section separately and you cannot start the next part until the indicated start time.

3,2,1 Let’s Go!

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

50/35-lb dumbbell 

4 mins on 2 mins off x4

Buy-in with

20 shutlle runs

With remaining time

AMRAP 4 RMU

12 Chest to deck push ups

16 jumping lunges

Part A: On the 2 mins x 10

Work up to a heavy clean

Part B: Test 1 RM weighted pull up and consecutive BW pull ups

"Three parts all 6 minutes on followed by a 3 minute rest and rotate to the next part.

A: For time row - 1500m/1200m

B: For time 4 rounds of 18 KBS at 24kgs/16kgs 12 Strict HSPU

C: For time 5 rounds of 12 KB OHS 24kgs/16kgs 2 Wall walks

Your score is time in each section. If you don't finish, add 1 second per miss rep and 1 second per 10m in the row." "

"Every 2 mins x 13

3 Power clean and jerk at 185/135

15 WBs

*Score is total rest"

Goal is 1:1

Complete as many rounds and reps as possible in 8 minutes of:
25-foot handstand walk
10 kettlebell swings (32kgs/24kgs)

rest 4 mins

Complete as many rounds and reps as possible in 8 minutes of:

15 Goblet Squats (32kgs/24kgs)

15 Push ups

At the 0:00 mark Start with 10 rounds: switching every round

9 Wall Ball Shots (30/20 lb) 7 T2Bs 3 Power Snatch (185/125 lb)

At the 15:00 or after if you take longer on part A

10 rounds (switching every round) of:

5 Wall Walks 7 Power cleans (185/125)

You can't start until you hit those times, you can't start as well unless you finished the previous section

Score is time for part A and Part B separately