Start with 100 feet of Front rack lunging

Then complete
5 rounds of
6 Devil Press 50/35 with
12 of C2Bs

Finish with another 100 feet of Front rack lunging

Complete as many rounds and reps as possible in 15 minutes of:
5 S2O 115/85 
10  Deadlift 115/85

15 T2Bs
20 Box jumps Overs, 24"/20" box

Part A:  Test Fran!

21-15- 9

Thrusters at 95/65 and pull ups

Part B: Back Squats

Wave #1

9 @ 65%

7 @ 70%

5 @75%

Wave #2

9 @ 70%

7 @ 75%

5 @ 80%

6 minutes on 3 mins off x 3

AMRAP and pick up where you left off
32/28 cal row
16 Burpees over the rower
16 KBS 36kgs/24kgs
8 Ring MU

Part A:
5 MIN AMRAP
12 C&J at 185/135
36 WBs
72 DU

Rest 3 minutes

Part B:
2:30 mins on 1:30 minute off
x 2
AMRAP and pick up where you left off
8 C&J at 185/135
24 WBS
48 DU

Rest 3 mins

Part C:
1:40 mins on 1:00 minute off
x 3

AMRAP and pick up where you left off
6 C&J at 185/135
18 WBS
36 DU

Part A: core prep

9 min EMOM

1. 45 sec plank

2. 30 sec hollow body hold

3. 20 Russian twist 

Part B: For time 

10-1 of Devils Press 50/35

with 

40 DU after each set

In teams of 2 switching every round

10 rounds of

7 Thrusters 135/95

7 Burpees over the bar

7 ring dips

Rest 4 mins

10 rounds of

12 power cleans

12 T2BS

For time:

10 Rounds of:

3 Sand bag cleans 150#/100#

6 shuttle runs

9 Strict HSPU

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.