A: Push press

1x10 at 60%

1x8 at 65%

1x6 at 70%

\1x4 at 75% 2x AMRAP at 80%

B:10-1 of

Hang squat cleans 135lbs/95lbs

Bar Hop Burpees

Deadlifts

A:Back squats: 1x10 at 50% 1x8 at 60% 3x5 at 70% 2x4 at 75%

B: Front Squat 5x 4 at 20% less than your last set of back squat

C: Hero WOD "Tyler"

5 RFT of 7 RMU and 

21 SDHP at 95/65

For time:

With a 20/14 vest

2 Rounds of:

200m run 10 Shoulder to overhead at 135/95 30 squats 10 push ups

Rest 4 minutes

Repeat the above

A:2:00 minutes on 90 sec off x 4

15 T2Bs 15 DB thrusters 50/35

AMRAP cal row

Rest 3 minutes

B:2:00 minutes on 90 sec off x 4

50 DU 15 C2Bs

AMRAP DB front rack lunges 50/35

Score is total reps. Score A and B separately.

A:  

1 min plank

30 sec hollow body flutter kicks

30 weighted russian twist Rest 2 minutes x repeat
B:

5 rounds for time:

75 double-unders
15 toes-to-bars
10 front squats  185/135

“Boom goes the grip” 

Start with a 800m run together,

then switching every round 12 rounds

1 Round of barbell complex + 12 T2Bs

*Complex = 6 deadlifts, 8 front rack lunge, 10 thrusters at 115/85

Finish with a 400m sprint together!

500m run

Right into

3x

10 sandbag cleans 150#100#

5 MU

Finish with: 500m run

3x

40 feet of HW

12 Sandbags squats

A: Push press 

1x10 at 60%

1x8 at 65%

1x6 at 70%

2x AMRAP at 75%

B: 12 min AMRAP of:

48DU, 24 WBS, 6 wall walks

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