50/45  cal row
40 feet of HW
40 GHD sit-ups
40 feet of HW
30 C2Bs
40 feet of HW
20 ring dips
12 Wall facing HSPU
20 ring dips
40 feet of HW
30 C2Bs
40 feet of HW
40 GHD sit-ups
40 feet of HW
50/45  cal row

A: Deadlifts

On the 30 sec x 20

1 rep at 77.5%

B: Bench Press:

On the 2 minutes:

6x3 at 85%

C: 10 minutes of mobility

4 mins on 4 mins off X 4 rounds
AMRAP and pick up where you left off for total reps.

12 Thrusters at 95/65
48 DU
24 T2Bs
48 DU
12 Power snatch 95/65

A:3 mins on 90 sec off
x 2
30 KBS 32/24kgs
20 Burpee BJO 24/20"
AMRAP WBs

Rest 3 mins

B:2 minutes on 60 seconds off
x 4 rounds

20 KBS 32/24kgs
10 BurpeeBJO 24/20"
AMRAP WBs

Rest 3 mins

C:60 sec ons 60 sec off
x 6
15 KBS 32/24kgs
5 BJO 24"/20"
AMRAP WBS

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