Part A: Test your 2 Rep max bench

Part B: Test your 2km row!

4 min AMRAP followed by 4 mins of rest x 4 rounds.

Each 4 min piece starts with DB snatches 50/35lbs, followed by T2Bs, and DUs

The rep count per set decreases in each 4 Min AMRAP.

Round 1 21,21,84

Round 2, 18,18,72

Round 3 15,15,60

Round 4 12,12,48

Score is total reps each round.

The goal is to average the same amount of reps in each 4 min piece.

Gym is closed enjoy the long weekend, see you all Tuesday at 6AM!

With a partner switching as needed For total time:

A:10-8-6-4-2 of

Clean and Jerks at 185/125 With 20/16 Cals of rowing after each set

Right into

B:10-8-6-4-2 of

Full Clean at 225/155 With 20 lateral jumps over the rower after each set

Finish with:

C:10-8-6-4-2 of

Deads at 275/185 With 20 WBs after each set

4 RDS of:

3 x (5 T2Bs, 3 C2Bs,1 BM)

12 FS 135/95

Rest 4 mins

4 RDs for time of

3 x (Wall Walks + 2 HSPU)

12 Power snatch at 135/95

24 min AMRAP

8 shuttle runs (across the width of the gym and back is one)

16 KBS 24/16

1 legless rope climb

A: Row 1500m/1250m at Pace +4

Rest 2 mins

Row 1000m/750m at Pace +2

Rest 2 mins

4x500m at Pace -1 with 1 min rest between each set

Row one final 500m at Pace -4 or better

B: 

Based off your 6 RM (set as 100%)

1x6 at 85% 1x4 at 95% 3x3 at 105% 1 AMRAP at 110%

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