3:00 on 30 sec off until complete.

Complete 2000m/1600m of rowing

However before the start of each 3:00 min interval you must complete

2 rounds of C2B Cindy.

Cindy = (5 pull ups, 10 push ups, 15 squats)

A: Deadlift 2x5 at 50% 2x5 at 60%

2x5 at 65%

B: Strict Press

Work up to a heavy 2 rep

Then back off 20% and complete 4x4

60 DU

30 WB

200m run

1 legless rope climb

Rest 90 sec x 8 Score is total time  

90 sec on 90 sec off x 10

ODD Rounds

Buy in with: 10 BBJO at 24"/20" 5 x (1 RMU + 1 ring dip)

Then AMRAP DB 50/35lbs DT

EVEN ROUNDs

Buy in with: 20 Box Jumps Overs 24"/20" 12 T2Bs

Then AMRAP DB 50/35lbs DT

Pick up where you left off of DT on every round. Score is total DT reps.

*DT is 12 DB deadlifts, 9 DB hang power cleans, 6 shoulder to overhead

A: Bench Press 6x6 at 60%

B:

5 RFT of 30/24 cal row

15 DB Bench press 50/35

Partner WOD Switching every round

20-2 of T2BS (going down by 2s)

Paired with 10-1 of sandbag cleans (touch and go ideally not over the shoulder)

Rest exactly 3 mins

6 rounds (switching every round) 10 BBJO 24"/20" 40' of HW

For total time:

3 rounds - 6 OHS at 155/105 and 6 BM,

2 rounds 12 Front squats at 155/105 and 12 Strict HSPU

1 rounds of 24 backsquats 155/105 and 24 bar hop burpees

Part A:

1 min plank 20 knee tucks 20 V-ups

Rest 1 minutes

x3

Part B:

20 min AMRAP

40 DU

16 Cal Row

1 legless rope climb

A: Deadlifts 6x6 at 50%

B: Strict Press start with empty bar and go up to 3 RM strict press

3:30 minutes on 90 sec off off x 6 rounds -

Round 1, 3 and 5:

24/20 cal row 6 Burpees over the rower AMRAP 12 DB S2O at 50/35lbs 12 C2Bs

Round 2,4,6

24/20 cal row 6 Burpees over the rower AMRAP 12 DB deadlifts 50/35lbs 12 T2Bs

*Score is total reps on the AMRAPS Keep score separate Odd from Even

Part A: 60 seconds on 30 seconds off X 6

200m run AMRAP DB snatch 70/50

Rest 3:00 minutes

Part B: 90 seconds on 45 seconds off X 5

200m run 8 DB snatch AMRAP RMU

Rest 3:00 minutes

Part C: 120 seconds on 60 seconds off X 4

200m run 8 DB snatch 4 RMU AMRAP Burpees

A: Deads - On the 2 minutes 1x10 at 40%, 1x8 at 50%, 1x6 at 60%, 1x4 at 70%, 1x3 at 75%,

B:DB seated shoulder press 3x12
C: 2 rounds fort time of:

400m run, 80 feet of lunging with 2x24kg/16kg KBs in farmers carry , 20 C2B

Switching Every round with your partner

12 Rounds for time 200m round

12 DB Thrusters 50/35lbs 2 legless rope climb

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