4:30 minutes on x 2:00 off x 4

90 DU 30 GHD sit-ups

15 HSPU

AMRAP Power cleans at 185lbs/125lbs

*Score is total reps of power cleans

1:35 On 1:25 off X 10 Odd rounds:

14 DB thrusters 50/35 14/12 cal row

AMRAP Burpees over the rower

Even Rounds 16 DB Front rack lunges 50/35

16 WB 30/20 AMRAP lateral

Burpees over the DBs

10 Rounds for time if solo, or 30 rounds for time switching every round if teams of two.

Complete:

5 T2Bs

7 BJO 24"/20"

9 DB snatch 50/35

4 RFT

8 BM 16 OH lunges at 50lbs

Rest 4 mins

5 RFT of 350m/300m Row

2 rope climbs

AT: 0:00 "Freaky Fran"

3 Rounds of

10 thrusters 115/85

10 C2Bs

AT: 6:00 "Beetlejuice"

3 rounds of:

10 Hang squat clean 115/85

10 Bar Hop Burpees

AT: 12:00 "Walking Dead"

3 rounds of

21 WBs 7 Walk Walks

Round 1:

Resting 1:30 after each interval

1000/800 2km +4

750/600m 2km +2

500/400m 2km + 0

250m/200m 2km - 2

Rest 3 minutes...

Round 2:

Resting 1:30 after each interval

1000/800 2km +3

750/600m 2km + 0

500/400m 2km -3

250m/200m 2km -6

B: Bench Press

Based off your 6 RM (set as 100%)

1x8 at 70% 1x8 at 80% 1x6 at 90%

3x5 at 95%

1xAMRAP at 100%

Every 6 mins x 5

Round 1 start with: 100 DU 9 RMU 50 DB snatch 50/35

Every Round after round 1 drop:

10 DU, 1 MU, and 10 Snatches

*Therefore you will end with

60DU 5 RMU 10 Snatches

On the final round

1:30 On 1:30 off X 10

Odd rounds

5 Hang cleans 10 Jerks at 155/105 15 Bar hop Burpees

AMRAP WBs

Even Rounds

12 lunges 155/105 15 T2Bs

AMRAP WBS

Part A: Back Squats:

On the 90 sec x 7 3 reps at 70% loading

Part B:

10 RFT of:

10 jumping lunges

10 hand release push ups

10 GHD sit-ups

24 min AMRAP

Start with 100 cal row followed by AMRAP :

4 RMU,

8 BBJO 24/20,

12 DB snatch 70/50

*Split the cals evenly and switch on the rounds only after a completed round

10-8-6-4-2 of

Full Snatch 155/105 and Wall Walks

Rest 5 mins

5 x

10 Front squats

10 ring dips

20 min AMRAP of:

2 RMU

4 HSPU

8 KBS 32kgs/24kgs

Rowing Week #3 1 minute rest after each interval

900m/750m - At 2km + 4
600m/500m - At 2km pace +2
300m/250m - At 2km pace
900m/750m - At 2km + 2
600m/500m - At 2km pace +0
300m/250m - At 2km pace -2

600m/500m - At 2km pace +0

300m/250m - At 2km pace (open - as fast as you can)

Bench Press Week #3

Based off your 6RM (set as 100%)

1x8 at 60% 1x8 at 70%

1x6 at 80% 3x5 at 90%

1X AMRAP at 95%

On the 8 minutes X 4

RD 1 and RD 2

80 DU 40/36 cal row 20 T2Bs 20 HSPU

RDs 3 and 4 performed in Reverse order

*Score is total rest

1:15 On 1:15 off X 10

Odd Rounds:

10 deadlifts 8 hang cleans 6 push jerks 135/95

AMRAP Burpees

Even rounds

8 Thrusters 12 C2Bs

AMRAP Burpees

*Score is total burpees

• For Time

• 21 Turkish Get-Ups, Right Arm

• 50 Kettlebell Swings

• 21 Overhead Squats, Left Arm

• 50 Kettlebell Swings

• 21 Overhead Squats, Right Arm

• 50 Kettlebell Swings

• 21 Turkish Get-Ups, Left Arm

40 Rounds for time of:

1 Squat clean 225/155

2 Wall Walks

3 BM

(Switch every Round only)

New Workout every 10 mins!

Part A: 3 RDS

10 BBJO at 24"/20" 10 One Arm Devil Press 50/35 1 Rope Climb

Part B: 2 RDS of

15 BBJO at 24"/20" 15 One Arm Devil Press 50/35 2 Rope Climbs

Part C: 1 RDS of

30 One Arm Devil Press 50/35 3 Rope Climbs AMRAP BBJO 24"/20"

"On the 6 minutes on x 5

80 DU

20 DB snatch 50/35 lbs \

20 T2Bs

5 Wall walks

The goal is to be done in 4 mins and get 2 mins of rest.

*Score is your time on your slowest round."