10-1 of Power snatch 155/105

+1 Round of 6 SHSPU + 3 BMs

After each set

40 min EMOM

1. Run 200m

2. Row 17/14 cals

3. AMRAPS rounds of Cindy (5 pull ups, 10 push ups, 15 squats

4.Rest

On the 2 minutes x 12

Test your 1 RM clean and jerk

3 minutes on 90 seconds off x 6 rounds -

200m run, AMRAP with the remaining time 10 T2Bs + 20 KBS 24/16 + 30 DU

Start back with 10 T2Bs on every round. Score is total reps.

Part A: 2 mins on 60 seconds off X 4 rounds -

4 RMU 12 Burpee Box Jump over (24"/20" Box) AMRAP WBs

Rest 3 mins

Part B: 1:30 mins on 60 seconds off X 4 rounds -

3 RMU 9 Burpee Box Jump over (24"/20" Box) AMRAP WB

Rest 3 mins

Part C: 1:00 mins on 60 seconds off X 4 rounds -

2 RMU

6 Burpee Box Jump over (24"/20" Box) AMRAP WB

A: Deadlifts Every 30 sec x 20 1 rep at 70% B: 3 RFT of:

15 power cleans at 135/95

15 C2Bs

200m run

In 7 mins switching every round with your partner

AMRAP 48 DU 12 DB shoulder to overhead 50/35lbs

Rest 2 mins

In 7 mins switching every round with your partner

AMRAP 24 crossovers 12 DB front squats

Rest 2 mins

In 7 mins switching every round with your partner

AMRAP 12 Burpees over the DBs 12 DB double hang snatch

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