On the 4-minute x 6
6 RMU
50 double-unders
6 Devil Press 50/35

*Score is total accumulated rest

20 MIN AMRAP
20/16 cal row
1 RD of DT 155/105

A: Deadlifts

On the 2 minutes:

1x15 at 50%

1x10 at 60%

1x8 at 65%

3x6 at 70%

B: Bench Press:

On the 2 minutes:

1x10 at 60%

1x8 at 65%

2x6 at 70%
1 AMRAP at 75%

For time with a 7 mins Cap followed by a
4 mins rest.
x 3

9 wall walks
18 gym width shuttle runs (there and back is 1)
27 WBs
36 DB snatch 50/35

Start back at the top on each 7 mins piece.
The goal is to complete one full round in each 7 min piece.  Score is time completed or +1 sec for each rep not completed.

Every part (A,B, and C) is an AMRAP for total reps, pick up where you left off as well.

A: 2 mins on 1 min off x 2
AMRAP
10 front squats 115/85
20 T2Bs
10 push press

Rest 3 mins

B:1:30 on 1:00 off x 3
10 front squats 115/85
10 C2Bs
10 push press

Rest 3 Mins

C:1 mins on 1 min Off x 4
10 front squats 115/85
5 BMs
10 push press

A: Back Squats
6 x 6 at 70%
With 6  BJ 32/28" after each set\

B:Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Partner WOD
Switch as needed, and only one athlete working at a time.

"Holleyman"
30 rounds of
1 Clean 225/155
3 Strict HSPU
5 WB

Followed by partner
 "Annie"
50-40-30-20-10
DU and sit-ups

Finish with
Partner
"Fran"
21-15-9
Thrusters at 95/65
Pull ups

Part A: 9 MIn EMOM
1. 40 sec plank hold
2. 20 star fish
3. 20 sec L-sit-hold (rings or parallettes)

Part B: "Open 15.5"

27-21-15-9 of 
Row Cals and thrusters at 95/65

*4x world champion Matt Fraser did this in 5:19!

Complete 100 burpees to a 25lbs plate.
However at the start of each 2 mins including 3-2-1 go! You must buy in with:
40 feet of HW
10 KBS at 32/24 kgs
1 rope climb

Each 2 min interval is followed with a 60 sec set rest.

Cap is 10 rounds.  Can you finish?

Each round is for time with a 6 mins Cap followed by a
4 mins rest x 4!

48 DU
18 WBs
12 T2Bs
48 DU
18 WBs
12 T2BS
36/32 Cal Row

Start back at the top on each 6 mins piece.
The goal is to complete one full round in each 6 min piece.  If you finish faster than 6 mins that's bonus rest.Try and recover with slow movement (walk around, or hit a machine at a slow pace) do not sit or lay down.

Score is time for each interval, add +1 second to your time for any missed rep.

3 rounds of :
1:30 on 1:30 off -

16 DB Front rack lunges 50/35
8 BMU
AMRAP BBJO at 24"/20"

Rest 3 minutes

4 rounds of :
1:00 on 1:00 off -

12 DB Front rack lunges 50/35
6 BMU
AMRAP BBJO at 24"/20"

Rest 3 minutes

2 RFT of
10 DB Front rack lunges 50/35
5 BMU
10 BBJO at 24"/20"

Part A:

2 rounds of 40 seconds on 120 seconds off of max cals on the row
- rest 3 minutes

Part B:
4 rounds of 30 seconds on 90 seconds off of max Burpee BJ overs 24"/20"
- rest 3 minutes

Part C:
8 rounds of 20 seconds on 60 seconds off of max Thrusters 95/65

Partner WOD switching every round only
16 rounds of:
8 jerks at 155/105 + 1 rounds of C2B Cindy.  

For time:
21-18-15-12-9-6-3 reps for time:
Box Jump Overs
Dumbbell thrusters 50/ 35
and 40 Feet of HW after each set

Complete as many rounds as possible in 20 minutes of:
21/18-cal. row
7 Double dumbbell hang snatch 50/35lbs

14 T2Bs

Gym is closed

*Note last class starts at 3:30 today

5 minutes on 4 minutes off
x 4
AMRAP
54 DU
18 WB
12 single arm Devil Press 50/35

*Regardless of where you end up, start back at the top of each round.
The theoretical goal is 2 rounds each 5 mins

60 seconds on 60 seconds off  x 12

Odd Rounds:
8 Front squats at 185/125
12 C2Bs
AMRAP KBs at 24/16

Even Rounds:
12 deadlifts 185/125
8 HSPU
AMRAP KBs 24/16

*Score is total KBS

Staff day off, see you all tomorrow!