FOR TIME

24 BOX JUMP OVER 32”/24"

8 RMU

24 STRICT HSPUs

200m farmer carry with 32/24kgs KB in each hand

24 STRICT HSPUs

8 RMU

24 BOX JUMP OVER 32”/24"

10 SANDBAG OVER THE SHOULDER 150/100

On the 7 minutes X 4 rounds

500m run,

25 WBs

15 T2Bs

2 legless rope climb

*Score is total accumulated rest

On the 2 mins x 14

1 Full clean + 1 squat + jerk

Start at 40% and go up every second round by 5%-10%

Part A: 2 min on 1:30 min off x 4

15 DB thruster 50/35

9 lateral burpees over the the DBs

AMRAP Cals row

Rest 3 min Part B:

For time 2 min on 1:30 min off x 4

15 DB deadlifts

9 BM AMRAP

Cals row

Gym is closed, see you all next Tuesday starting at 6AM!

*Switching Every Movement

8 rounds of

12 Bar Hop Burpees 8 thrusters 135/95 6 RMU

Rest 1 minutes

500m run together

Rest 1 minutes

*switching as needed

1 round of:

24 Bar Hop Burpees 16 thrusters 135/95 12 RMU

Buy in with 1 mile run

Then:

5 RFT of

40 Feet of HW

20 T2Bs

20 steps of Front rack lunge 50/35 DBs

On the 2:20 x 12

2 x (full clean and jerks)

2 sets at each of the following %

50%, 60%, 65%,70%, 75%, 80%

Row 120/100 cals

40 Burpees over the rower

20 Single DB S2O at 70/50 (switch every 5 reps)

Rest 3 mins

Row 60/50

20 Burpees over the rower

10 Single DB S2O 70/50

Rest 3 mins

Row 30/25 cals

10 burpees over the rower

5 Single DB S2O 70/50

10 cycles of -1:45 minutes on 1:30 minute OFF -

Odd rounds:

DT at 155/105 AMRAP WBs

Even Rounds:

run 200m, 1 legless rope climb AMRAP WBs

Part A: "Core Prep"

3 x 20 Heel overs 20 starfish

1 min plank

Part B:

10 RFT of

200m run 10 bench press 185/135

Partner WOD E2MOM switching partner every round

8 Burpee BJO 24/20

6 Push Jerks 185/135

AMRAP cals on the rower

Workout ends when your team reaches 200/160 cals

5 rounds of:

60 DU, 40 feet of handwalking

Rest 3 mins

3 Rounds of 25 GHD sit-ups 5 Sandbag cleans 150/100

Rest 3 mins

1 round of 500m run

25 sandbag squats

Death by: On a 3 min clock until you can no longer meet the requirement - cap at 11 intervals Start with:

1 Devil press 50/35

1 DB thrusters

1 BMU

Every round add one rep to each movement. Once you can no longer meet the requirement take a recovery round and finish with 6/6/6 until the 11th interval.

Score is the last successful round.

On the 2:20 x 12

1 Low Hang full clean

2 front squats

2 jerks

3 sets at each of the following weights:

50%, 60%, 70%, 75%

50-40-30-20-10 of

WB and DB snatch 50/35

and 5-4-3-2-1 of RMU

Rest exactly 90 sec after each set

Goal is to stay unbroken

Part A: 5 cycles of 

1:40 minutes on 1:20 minute OFF - Run 200m, 15 C2B, 

AMRAP back rack lunge 135lbs/95lbs

Rest 3 minutes -

Part B: 5 cycles of 1:40 minutes on 1:20 minute OFF

- 15 bar hop burpees, 15 T2B

AMRAP deadlifts 135/95 

A: Tabata Row (20 sec on 10 sec off x 8 for max clas)

Rest 3 mins

x 3 rounds

Rest a full 5 mins and

B: Finish with 15-10-5 of row cals with and 15-10-5 of Double arm devil press 50/35

In teams of 2 Start with 2 km row

Then 12 rounds of (switching every movement)

12 Burpee BJ overs 24/20

12 DB thrusters 50/35

12 C2Bs

Finish with 1 km row

16-12-8-4 of sandbag squats with

40',80',120', 160' of hand walking

Right into 10-8-4-2 of sandbag cleans with

500m, 400m, 200m, 100m of runs after each set. 150#/100#