Part A: 3:00 mins on 1 min off x 2

AMRAP and pick up where you left

18 burpee BJ Over 24"/20" 18 C2Bs 18 Double DB hang snatch 50/35

Rest 3 mins

Part B: 2:00 mins on 1 min off x 3

AMRAP and pick up where you left

12 burpee BJ Over 24"/20" 12 C2Bs 12 Double DB hang snatch 50/35 Rest 3 mins

Part C: For time: 1:00 mins on 1 min off x4

AMRAP and pick up where you left

6 burpee BJ Over 24"/20" 6 C2Bs 6 Double DB hang snatch 50/35

For time:

30 cleans 
30 toes-to-bars
30 thrusters 

♀ 75 lb (34 kg)
♂ 115 lb (52 kg)

Part B:

Deadlifts

4x5 at increasing loads

3-6-9-12 reps of:

Front squats
Muscle-ups

Time cap: 15 minutes

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

At the 20 minute mark

1 mile run

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

50 double-unders
10 chest-to-bar pull-ups
10 box jumps
10 strict handstand push-ups 

♀ 24-inch box
♂ 30-inch box

For time:

50-calorie row
9 snatches, weight 1
50-calorie row
6 snatches, weight 2
50-calorie row
3 snatches, weight 3

Time cap: 20 minutes

♀ 115, 135, 155 lb (52, 61, 70 kg) 45+ , 95, 115, 125
♂ 165, 195, 225 lb (75, 88, 102 kg) 45+, 145,165,185

A: Bench Press Test Based on new 1 RM or highest Theoretical max achieved in the last block.

2x5 at 65% 2x3 at 75% 2x1 at 85%

Find 1 RM

B: Benchmark WOD 'Elizabeth'

21-15-9 of

Squat cleans at 135/95 and ring dips

3 rounds for time with a 3 mins after each round

100 DU

25 S2O 135/95

25 back squats 135/95

25 T2Bs

2:30 mins on 60 sec off x 4

AMRAP 25/20 cal row

25 DB snatch 50/35

5 RMU

Rest 4 mins 2:30 mins on 60 sec off x 4

AMRAP 25/20 cal row

15 Burpees over the rower

10 HSPU

50-40-30-20-10 of

Row, WBs, and KBS at 24/16kgs

As a team of two switching as needed:

30 snatches 185/125

200m run (together)

2 rope climbs (one each)

30 C&J 200m run (together)

2 rope climbs (one each)

30 back squats

200m run (together)

2 rope climbs (one each)

For time:

For time:

25 bar hop burpees, 25 cleans 135/95 25 strict handstand push ups

20 bar hop burpees, 20 front squats 135/95 20 C2Bs

15 bar hop bupees, 15 shoulder to overhead 15 RMU

10 bar hop burpees, 10 thrusters 10 wall walks

Complete 100 DB single arm devil press at DB 50/35lbs

However at every 3 minute interval including 0:00 you must buy in with:
20 GHD sit-ups

10 shuttle runs

Have fun...

A: Bench Press Based on new 1 RM or highest Theoretical max achieved in the last block.

2x3 at 60% 2x3 at 70% 2x3 at 80%

1 AMRAP at 85%

*use this formula to see if you get a theoretical PR based on your reps on the AMRAP (W x R x 0.0333)+W = Theoretical 1RM

B: Benchmark "Diane"

21-15-9 of Deadlifts 225/155 and HSPU

800m row

40 lunge steps with 50/35 DBs in farmer carry

80 DU

Rest 3:00 minutes x 3 rounds

Expectations is around 6 mins of work

Score total time including rest.

2 mins on 1 min off x 4

AMRAP

21 WB 14 T2Bs 7 BBJO at 24"/20"

Rest 4 mins then...

2 mins on 1 min off x 4

200m run

AMRAP 14 C2Bs 7 BBJO at 24"/20"

Score is total reps on each AMRAP

Row - 50-40-30-20-10

Rest 1/2 time after each set

Rest 4 mins

Repeat with KBs at 24/16kgs

With a partner for time:

Complete 100 Double Arm Snatch ( 2xDumbell 50/35) - only one set per team

However at the start of each 3:30 minute window you must buy in with:

50 DU simultaneously

200m run together

2 rope climb (1 each) 

A: 8-1 of Front squats at 185/135 Wall facing HSPU

Rest 5 minutes

B: 1-8 of Jerks 185/135 Bar facing Burpees

32 MIN EMOM

1. 200m run

2. 40 feet of HW

3. 1 legless rope climbs + 1 rope climb

4. 20 KBs at 24/16kgs

A: Bench Press Based on new 1 RM or highest Theoretical max achieved in the last block.

2x5 at 55%

2x5 at 65%

2x5 at 75%

1 AMRAP at 80%

*use this formula to see if you get a theoretical PR based on your reps on the AMRAP

(W x R x 0.0333)+W = Theoretical 1RM

B: Benchmark #2 Isabel

30 Power snatch at 135/95 for time!