Every 8 minutes x 4 complete

6 HSPU

10 Deadlifts at 225

6 HSPU

20 BJO 24"/20"

6 HSPU

30 DB snatch 50/35

*Score is time to complete each set

A: On the 2 minutes, clean and jerk complex at increasing loads

1 hang power clean

1 hang full clean

1 jerk

B: 6x6 back squats at 60%

With an 8 minute time cap followed by a 2 min rest, complete the following two workouts.

A: Start with a 500m/450m row
Then...
4 RDs of:
12 S2O at 50/35
48 DU

B: Also starting with a 500m/450m row
Then...
Complete  4 Rds of:
12 C2Bs
16 DB lunge steps (DBs held in front rack) 50/35lbs

*Your score is time to complete each section.  If you don't finish, add 1 second per miss rep.

2:00 minutes on 2:00 minutes off x 8
AMRAP and Pick up where you left off
3 Wall Walks
6 Power cleans 185/125
12 T2Bs
18 WBs

15 min AMRAP

3 wall walks

12 DB snatches 50/35lbs

15 BJO 24"/20"

For 20 minutes switching every minute with your partner:

3 Power clean and jerk at 185/135
18 WBs
AMRAP DU

*Score is total DU done by the team

Part A: On the 2 minutes x 8 work up to a heavy clean

Part B: Open 19.5
33-27-21-15-9
Thrusters 95/65 and C2Bs

Clock starts at 0:00 and you must complete each task within the allocated time.
Score is time to finish each task.  If you do not finish,  stop, record missed reps and continue onto the next part.

Part A: 0:00 - 7:00
4 rounds of
12 DB Front squats 50/35
9 HSPU

Part B: 7:00- 14:00

4 rounds

12 DB Push press 50/35
9 BBJO at 24"/20"


Part C: 14:00 - 21:00

3 rounds of
15 DB Front squats 50/35
12 HSPU
15 DB Push press 50/35
12 BBJO at 24"/20"

A: Deadlifts

On the 2 minutes x 10

Work up to a heavy double

B: Bench Press:

On the 2 minutes x 10

Find your new 1 RM

4 mins on 4 mins off x 4
AMRAP
Burpees over the rower, rowing for calories, and T2Bs

Start each new 4 min AMRAP fresh with burpees over the rower.

RD 1 - 21 of each
RD 2 - 18 of each
RD 3 - 15 of each
RD 4 - 12 of each

*Score each round separate for total reps

Family Day long weekend, see you on Tuesday!

At the 0:00 mark
Start with 10 rounds:
switching every round
9 Wall Ball Shots (30/20 lb)
7 C2Bs
3 Snatch (185/125 lb)

At the 15:00 or after if you take longer on part A
10 rounds (switching every round) of:

5 Wall Walks
7 Cleans (185/125)

You can't start until you hit those times, you can't start as well unless you finished the previous section

Score is time for part A and Part B separately

Part A: Clean Progression week #4

EMOM x 8 2 full cleans at 80%

Part B:

2 RFT of:
Row 500m/400m
15 OHS 115/85
10 RMU
Rest 4 mins
2 RFT of:
15 Thrusters 115/85
60 DU

35 Min EMOM

1. 20 WBs 20/14

2. 20 starfish

3. 20 Box Jump Overs 24"/20"

4.. AMRAP C2B Cindy (Cindy = 5 C2Bs, 10 push ups, 15 air squats)

5. Rest

*Start back with a fresh round of Cindy every round, score is total reps of Cindy each round.

A: Deadlifts

On the 2 minutes

6x3 at 80%

B: Bench Press:

On the 2 minutes:

5x2 at 90%

C: 10 minutes of mobility

3 mins on 90 sec x 6
AMRAP and pick up where you left off

12 shuttle runs (there and back is one)
4 wall walks
12 T2Bs
24 DB snatch 50/35

A: For time row - 1500m/1200m

B: For time
4 rounds of
18 KBs at 32kgs/24kgs
12 Burpees over the rower

C: For time
750m/600m row
24 KBS 32/24kgs
16 Burpees over the rower

Your score is time in each section.  If you don't finish, add 1 second per miss rep and 1 second per 10m in the row.

A: Squat
2x5 at 65%
2x3 at 75%
2x1 at 85%
1 AMRAP at 90%

B: For time. "Open 21.1"

10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Start with 150 DU each (can be done at the same time)

Then 100 cal row (together with only one rower)

Then 10 rounds of
15 thrusters 95/65
15 Bar hop burpees
*switching as needed

Followed by 100 cal row (together)
and Finish with 150 DU each (can be done at the same time)

A: Every 30 sec x 20
1 Full clean at 75%

B: 10 RFT of:

4 ring muscle-ups
8-cal. row
12 wall-ball