A: NANCY

5 RFT of

400m run and 15 OHS at 95/65

B:Back squats:

4x6 at 65% 2x5 at 70%

C:Front squats

4x5 at 20% less your last set of back squats

8 rounds total:

Odd rounds 1:30 on 1:30 off

24/20 cal row AMRAP DB Devil press 50/35

Rest 3 minutes

Even Rounds 1:30 on 1:30 off

Run 200m AMRAP DB thrusters 50/35

Score is total rest reps on Odd and Even separately

Gym is closed and will reopen for 6AM on Tuesday!

In teams of two Murph!

With a 20/14lbs vest Run 1 mile (together)

Then with only one athlete working at a time:

Partition in any way you want 100 pull ups 200 push ups 300 squats

Finish with another 1 mile run together

For time:

40 Back Rack lunge 135/95

40 ring dips

30 front rack lunge 135/95

30 C2Bs

20 OH Lunge 135/95

20 Ring MU

24 MINS

AMRAP 30/25 cal row

60 DU

15 T2Bs

A:Back squats:

1x10 at 60% 1x8 at 65% 1x6 at 67.5% 3x4 at 70%

B:Front squats 3x5 at 20% less than your last set of back squats.

C: Benchmark "Helen"

3 RFT of

400m run

21 KBS 24/16

12 pull ups

On the 8 mins x 3

2 Rounds of

200m run 15 strict HSPU 10 Power cleans at 185lbs/125lbs

Score is accumulate rest

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...