2:30 mins on 60 sec off x 4
AMRAP
25/22 cal  row
30 DB snatch 50#/35#
5 RMU
Rest 4 mins
2:30 mins on 60 sec off x 4

AMRAP

25/22 cal row
20 Burpees over the rower
10 HSPU

For time!

Start with one mile run...

Then 9 rounds of
6 HSPU

9 C2Bs
12 empty bar thrusters 45/35

For time switching as needed

30 snatches 185/125
200m run (together)
2 rope climbs (one each)

30 C&J
200m run (together)
2 rope climbs (one each)

30 back squats
200m run (together)
2 rope climbs (one each)

With the clock set as:
2 mins on 1 min off

Complete 160/140 cals on the rower, however you must buy-in every round with...
40 feet of HW

15 KBs at 24/16kgs

For time:
500m run
25 deadlifts 155/105
25 push ups

400m run
20 front squats 155/105
20 C2Bs

200m run
15 shoulder to overhead 155/105
15 dips

100m run
10 thrusters 155/105
10 BM

Every 6 minutes x 6
6 Bench press at 75% 

6 deadlifts at 75% 

One set of strict pull ups (please use a band if set is less than 8)

600m/500m row
30 lunge steps with 50/35 DBs in farmer carry
60 DU
Rest 2:00 minutes
x 4 rounds

Score is total time!

2 mins on 1 min off x 4
AMRAP
21 WB
14 T2Bs
7 Burpee BJO at 24"/20"

Rest 4 mins then...

2 mins on 1 min off x 4
AMRAP
21 KBs 24kgs/16kgs
14 C2Bs
7 Burpee BJO at 24"/20"

Score is total reps on each AMRAP

Gym is closed, see you all tomorrow!

With a partner for time:

Complete 100 Double Arm Hang Snatch ( 2xDumbell 50/35)   - only one set per team

However at the start of each 3:30 minute window you must buy in with:

50 DU simultaneously
200m run together
40 feet of HW (each)
1 rope climb each

Gym is closed but meet us at D'Lish for a 5-10km ruck around the river!"

A: 8-1 of
Front squats at 185/135
Wall facing HSPU
Rest 5 minutes
B:
1-8 of
Jerks 185/135
Bar facing Burpees

Every 5 minutes x 7 rounds complete

6 deadlifts at 70% and,

6 bench press at 70%

5:30 mins 2:30 rest
x 3
AMRAP and pick up where you left off.
50/45 cal row
25 WB
25 DB snatch 50/35
25 T2Bs

Part A: 2 min on 1 min off x 3
AMRAP and pick up where you left off.
48 DU
12 C2Bs
6 DL 225/155

Rest 3 mins

Part B: 90 sec on 1 min off x 3
AMRAP and pick up where you left off.
36 DU
6 BM
3 Full cleans 225/155

Rest 3 mins

Part C: One round for time of:
48 DU
12 C2Bs
6 DL 225/155
36 DU
6 BM
3 Full cleans 225/155

A: Death By Cardio EMOM!
Starting with:

1.10/8 calories on the rower
2. 10 KBS 24kgs/16kgs

3. 10 Box Jumps 24"/20"

4. Rest

Each time you complete the round add one calorie/rep to each movement.
The ultimate goal is to finish the round of 20/20/20!

16 rounds (8 each)
You and your partner switch every round.

Buy-in every two minutes with:
10 T2Bs and
8 Burpees over the rower

With the remaining time until the 2 minute mark, row as many calories as possible!

Score is the total calories for each team!

3 Rounds of :
48 DU
12 FS 135/95
24 GHD sit-ups

Rest 4 mins

3 rounds of:
12 shuttle runs
12 Hang pwr cleans
6 WW

For time: 

8 rounds of:

7 Power snatch at 95/65

6 Burpees over the bar

5 BM

Part A:

EMOM x 6
3 Power cleans at 70%
Rest 3 mins
EMOM x 6
1 power clean + 1 Full clean at 80%
Rest 3 mins
EMOM X 6
1 Full clean at progressively heavier loads
Start at 82.5%

Part B:Squats

1x10 at 50%
1x10 at 60%
3x6 at 65%