Part A: Cleans

On the 90 sec x 9

1 full clean + 1 front squat

3 sets at 80%, 3 sets at 85%, 3 sets at 90%

Part B: Back Squats on the 2:30

6x3 at 80%

2x3 at 85%

Perform a set of 8 or more strict pull ups after each set.

On the 10 mins x 3

Complete the following as fast ass you can!

90 DU

60/50 cal row

30 T2Bs

15 One Arm Devil Press 50/35

*Score each round separately

1:30 on 60sec off off x3 Rest 3:00 mins x 3 cycles (So yes 9 rounds total)

Cycle 1 - 14 DB front squats 50#/35#, 7 RMU, AMRAP Box Jump Overs at 24"/20"

Cycle 2 -14 DB Push Press, 14 C2Bs, AMRAP Box Jump Overs at 24"/20"

Cycle 3 - 14 DB Thrusters, 14 pull ups, AMRAP Box Jump Overs at 24"/20"

Bicep curls 15/15

Flat bench pull overs - 4x15

Part B:

16 min AMRAP

20/16 cal row

8 toes to bar

10 reps per arm DB shoulder to OH (single arm)

As a team of two with only one partner working at time and switching as needed, complete the following modified Hero WODs. * You must rest 2 mins between each Hero WOD

Randy (75 snatches at 95/65)

Tommy V 3 RDs of: 21 Thrusters (115/75 lb) 3 Rope Climbs each (15 ft)

McGhee 12 Rounds of: 5 deadlifts 275/185 13 Push ups 9 Box Jumps

5 cycles of (1 round of DT + 2 Rounds of C2B Cindy)

100 double unders 

5 Wall walks

50 wall balls

5 wall walks

25  burpees

5 wall walks

50 KBS 24kgs/16kgs

5 walk walks

100 double unders

Part A: Cleans

On the 10 minutes x 3 Score each round separately

Round #1 Row 1200m/900m 30 Lateral two foot hop burpees over the rower 30 DB snatch 70/50

Round #2 Row 1000m/800m 25 Lateral two foot hop burpees over the rower 25 DB snatch 70/50

Round #3 Row 800m/700m 20 Lateral two foot hop burpees over the rower 20 DB snatch 70/50

1:30 on 60 seconds off x 5 rest 3:00 minutes x 2 different cycles.

Cycle 1

6 Double arm Devil Press 50/35 6 RMU AMRAP DU

Cycle 2

12 DB thrusters 50/35 12 C2BS AMRAP lunges

Every 6 minutes x 4 Cycle through 2 rds of:

45 DU 10 T2Bs

10 Front rack squats at 50/35lbs DBs

Score is your remaining rest in each 6 min piece

For time with a 27 min cap, performed alone or in teams of two switching as needed:

50 cal row

50 box jump overs (24 / 18 in.)

50 deadlifts (185 / 125 Ib.)

50 wall balls (20 / 14 Ib.)

50 ring dips

50 wall balls

50 deadlifts

50 box jump overs 50 cal row

Score is time or 27 mins + remaining reps

21-15-9-6-3

STRICT HSPU

Front Squats 185/125

+200M RUN after each set of front squats

30 min EMOM

Min 1- 1 RD of Cindy AMRAP BBJO 24"/20"

Min 2 - Rest

Min 3 - 200m run AMRAP AMRAP BBJO 24"/20"

Min 4 Rest

Min 5 - 20 KBS 24/16KGS AMRAP AMRAP BBJO 24"/20"

Min 6 - Rest 30 mins

Total (e.i. 5 rds)

Score = Total BBJO

A:On the 90 sec x 10

3 Hang full clean (one high hang, one mid thigh, one low hang)

Go up in weight every two rounds, start at 60%

B: On the 2:30 x 6

Back squat

2x6 at 60%

2x5 at 65%

2x5 at 70%

After each set of back squat perform one set of 8 strict pull ups

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:

- 3 minute mark (3 min interval)

- 10 minute mark (5 min interval)

- 19 minute mark (7 min interval)

- 26 minute mark (5 min interval)

WOD ends at the 30 min mark (2 min interval)

AMRAP the following and pick up where you left off -

18 lunges DBs 50/35 held in front rack,

18 T2Bs,

18 cal row,

18 Burpees over the rower

1:30 on 60 seconds off x 4

6RMU, 45 DU, AMRAP power clean 185lbs/125lbs

Rest 3 mins 1:30 on 60 seconds off x 4

24 WB, 12 C2Bs AMRAP power clean 185lbs/125lbs

20 min AMRAP

50 BJ 24"/20"

40 Push ups

30 v-ups

20 Wall walks

* But every 2 minutes you must complete 5 strict pull ups before returning to the AMRAP.

30 min AMRAP:

For time: