A: Squat
2x3 at 60%
2x3 at 70%
2x3 at 80%
1 AMRAP at 85%

Part B:

50-40-30-20-10

WBs

BJ overs at 24"/20"

Row cals

No Classes but come on and cheer on our lifters!

*Note no classes at 5:30 or 6:30 this evening as we will be setting up for the weightlifting meet.

A: EMOM x 3
5 full cleans at 60%
Rest 2 mins
EMOM x 3
4 full cleans at 65%
EMOM x 3

3 full cleans at 70%

Part B:"Open 19.4"

For total time:
3 rounds of:
  10 snatches 95/65
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

24 min AMRAP
50/40 Cal row
10 chest to deck push ups
20 DB thrusters 50/35
10 chest to deck push ups
20 Lunges with One DB held overhead and one in front rack 50/35
10 chest to deck push ups
20 C2B
10 chest to deck push ups

A: Deadlifts

On the 2 minutes:

1x10 at 40%

1x8 at 50%

1x6 at 60%

1x5 at 70%

4x5 at 75%
2x3 at 80%

B: Bench Press:

On the 2 minutes:

6x5 at 80%

With a 5 minute time CAP
Followed by 4 min rest X 4 rounds

60 DU
3 x (1 wall walk + 3 Wall Facing Handstand Push ups)
9 hang cleans 135/95
12 front squats at 135/95
60 DU

3 rounds of each cycle.  
Each cycle is followed with a 3 min rest.

Cycle #1 3 mins on 90 sec off
20/18 Cal row/ 18 Burpees over the rower/ AMRAP KBS at 2/1.5

Cycle #2 2 mins on 1 mins off
15/13 Cal row/ 13 Burpees over the rower/ AMRAP KBS at 2/1.5

Cycle #3 1 mins on 1 mins off
10/8 Cal row/ 8 Burpees over the rower/ AMRAP KBS at 2/1.5

A: Squats

2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%

B:  11.1 Open 

10 min AMRAP

30 DU

15 Power snatch 75/55

Switch as needed with your partner but only one athlete working at time.
Complete all of the following tasks, partition as desired:
200 WBs

100 T2Bs
10 RDs of DT

A: Full Cleans EMOM

5 full cleans EMOM x 5 at 60%

B:4 Rounds for time:
8 Bar MU
12 Double Arm Hang Snatch 50/35
24/20 Cal Row

28 Min EMOM

1. 60 DU
2. 24 GHD sit-ups
3. AMRAP: Single arm Devil Press 50/35
4.Rest

*Score is total single arm Devil's Press.

A: Deadlifts

On the 2 minutes:

1x15 at 50%

1x10 at 60%

1x6 at 70%

3x5 at 75%

B: Bench Press:

On the 2 minutes:

1x10 at 60%

1x8 at 70%
3x5 at 75%

1xAMRAP at 80%

For time with a 6 min Time CAP,  Followed by a 3 minute rest 

x 3 Rounds total:

25 WB
20 feet of handwalking
15 Power cleans at 50/35 DBs
20 T2Bs
15 Power cleans at 50/35 DBs
20 feet of handwalking
25 WB

*Score is finishing time or 6mins + 1 sec per non-completed rep.

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

A: 3 min on 1 min off x 2
15 thrusters 95/65
15 C2Bs
15 Bar hop Burpees

Rest 3 minutes

B:2 min on 1 min off x 3
12 thrusters 95/65
12 C2Bs
12 Bar hop Burpees

Rest 3 minutes

C:1 min on 1 min off x 6
9 thrusters 95/65
9 Bar hop Burpees

A: Back Squats
2x8 at 60%
2x6 at 70%
3x5 at 75%

B:21-15-9
DB shoulder to overhead 50/35
and
3-2-1 of
Rope climbs

Switching as needed with your partner:

Complete as many rounds and reps as possible in 18 minutes of:

55 deadlifts 185/125
55 wall-ball shots
55-calorie row
55 handstand push-ups

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.