50-40-30-20-10 reps for time of:
Kettlebell swings
*Run 400 meters after each set

 16kgs
 24kgs

A: Deadlifts

1X10 at 50%

1x8 at 70%

1x6 at 65%

3x5 at 70%

B: Test Strict Press

49 DU,

14 DB snatch 70/50,

7 RMU

14 DB snatch

49 DU

Rest 2:30 minutes x 4 .

The goal is to have every interval pace closely to the same. Score is total time

2 mins on 2 mins off x 8 rounds -

12 or AMRAP thrusters at 115/85, 12 C2B, 12 or AMRAP bar burpees.

Odd rounds as written, even rounds reverse order.

So AMRAP burpees odd rounds, AMRAP thrusters even rounds

Score is total reps on the AMRAPs keeping odd and even as separate scores.

Row 1000m/800m 

DB Chest press 12 reps at 50/35

DB seated shoulder press 6 reps at 50/35

Row750m/600m 

DB Chest press 12 reps at 50/35

DB seated shoulder press 6 reps at 50/35 500M/400m

DB Chest press 12 reps at 50/35 DB seated shoulder press 6 reps at 50/35 250M/200m

DB Chest press 12 reps at 50/35 DB seated shoulder press 6 reps at 50/35

Both partner runs 500m together

When both are done begin:

12 rounds (switch as needed) of: 6 deadlifts at 225/155lbs 6 Strict HSPU 12 C2Bs

FInish with a 500m run together

With a 20#/14# vest

3 Rounds of:

1,000 meter Run  

10 Muscle-Ups

100 squats

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