40 min  EMOM

1. 18/15 cal row

2. 15 C2Bs

3. 60 DU

4. 15/10 ring dips

Part A: 

EMOM x 16

1. Clean and jerk triple at 60%

2. Clean and jerk double at 70%

3. Clean and jerk single at 80%

4. Rest

Part B-

Back squats Pyramid

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80% and then back down the pyramid. 

* only do 80% once

On the 7 mins  x 4

Row 500m

2 Rope climbs

20 DB push press 50/35

1 legless rope climb

In teams of two, switching every round
8 rounds of
15 Power snatch at 135/95
15 C2Bs

Rest 2 mins

4 rounds
50 DU
5 ring muscle ups

Rest 2 mins

2 rounds
40 WB
40 GHD sit-ups

30 Min EMOM

1. 16/12 Cal row

2. 10 BBJO 24"/20"

3. Rest

Part A: Clean and Jerks EMOMs

EMOM x 5 

Power Clean and Jerk, triples at 65%
Rest 3 minutes
EMOM x 5 Power clean and jerks, doubles at 75%

Rest 3 minutes
EMOM x 5 Power clean and jerks, singles at 85%

Part B: 6x6 back squats at 70%

On the 7 mins x3:

Round 1
50 WBs
25 power cleans at 155/105
25 T2Bs

Round 2
40 WBs
20 power cleans at 155/105
20 T2BS

30 WBS
15 power cleans at 155/105
15 T2Bs

*Score is cumulative rest

Part A: 2 min on 1 min off - X 4 rounds -
Row 20/16 cals
4 wall walks
AMRAP DB  snatch 70/50

Rest 3 mins

Part B: 90 sec on 1 min off - X 4 rounds -
Row 15/12 cals
3 wall walks
AMRAP DB snatch 70/50

Rest 3 mins

Part C: 1 min on 1 min off - X 4 rounds -
Row 10/8 cals
2 wall walks
AMRAP DB snatch 70/50

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

In teams of two:

At 0:00
Accumulate 200 feet of HW
and 200 GHDs
Switch as needed, both athletes can be working at the same time.

At 8:00
10 rounds of
10 DB thrusters at 50/35
5 Double arm Devil Press
Switch every round only one athlete working at a time

At 22:00
100 WBS
50 Pistols
25 RMU
Switch as needed

Score is time for each section
You cannot start the next section until the indicated times.

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

Start with:

21 Power snatches 95/65

12 shuttle runs

 6 Wall Walks

Every round the wall walks go down by 1, and the runs go down by 2, and  the snatches go down by 3.

Finish with:

6 Power snatches 95/65

2 shuttle runs

1 Wall Walks

Part A:  On the 2 minutes x 10 at increasing loads
1 Full clean
1 Push Press

1 Jerk

Part B: 6x6 squats at 65% (heavier than last week)

On the 6 minutes  X 4 -
48 DU,
12 C2Bs,
15 thrusters at 115/85
12 C2Bs
48 DUs

*Score is total rest - so get after it!

1:30 min on 1:30 min off - X 12 rounds -

Odd rounds - 
18 WBs
6 BM
AMRAP Cal row

Even rounds -
16 DB Push press 50/35 lbs
16 T2Bs
AMRAP Cal row

*Score is totals Cals

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

12 rounds switching every round
12 Front rack lunges 1355/95
12 C2Bs

rest 2 minutes

8 rounds switching ever round
8 clean and jerks  135/95
8 ring dips

Rest 2 minutes

6 rounds switching every round
6 Power snatch at 135/95
6 BM

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell