Gym will reopen on July 2nd at 6AM!

* Please note, the last class is at noon today as we will begin setting up for our competition immediately following the noon class.

12 Rounds for time

Switching every round:
200m run
12 DB Thrusters 50/35lbs
2 legless rope climb

10-1 of
Power snatch 155/105
+1 Round of
6 SHSPU + 3 BM
After each set

Part A: On the 90 seconds x 16 

1. Empty barbell bicep curl 24 reps

2. Barbell heavy row 12 reps

3. DB Flat chest press 12 reps

4. Weighted Bulgarian split squats 12 per side

Part B: On the 30 sec x 24

1. 16 starfish

2. 8 Plank up and downs (start on hands lower to forearms and back up)

3. 12 hollow body rocks

4. Plank alternates

3 minutes on 90 seconds off x 6 rounds  -

Always begin with a 200m run,
AMRAP with the remaining time
10 T2Bs + 20 DB snatch 50/35  + 30 DU  

Start back with the T2Bs on every round.  
*Score is total reps.

Part A:
2 mins on 60 seconds off X 4 rounds -
4 BMU
 12 Burpee Box Jump over (24"/20" Box)
AMRAP WBs

Rest 3 mins

Part B:
1:30 mins on 60 seconds off X 4 rounds -
3 BMU
 9 Burpee Box Jump over (24"/20" Box)
AMRAP WB

Rest 3 mins

Part C:
1:00 mins on 60 seconds off X 4 rounds -
2 BMU
6 Burpee Box Jump over (24"/20" Box)
AMRAP WB

21-18-15-12...3 of
Row Cals
95/65 thrusters

Burpees over the bar

*In 7 mins switching every round with your partner

AMRAP
48 DU
12 DB shoulder to overhead 50/35lbs

Rest 2 mins

In 7 mins switching every round with your partner
AMRAP
24 crossovers
12 DB front squats

Rest 2 mins

In 7 mins switching every round with your partner
AMRAP
12 Burpees over the DBs
12 DB double hang snatch

FOR TIME:
24 BOX JUMP OVER 32”/24"
8 RMU
24 STRICT HSPUs
200m farmer carry with 32/24kgs KB in each hand
24 STRICT HSPUs
8 RMU
24 BOX JUMP OVER 32”/24"
10 SANDBAG OVER THE SHOULDER 150/100

For time!

200 DU

100/80 cal row

50 WBs

25 C2Bs

Part A: On the 90 seconds x 16 

1. Empty barbell bicep curl 21 reps

2. Barbell heavy row 10 reps

3. DB pullovers 15 reps

4. Weighted Bulgarian split squats 9 per side

Part B: On the 30 sec x 24

1. 10 V-ups

2. Mountain climbers 12 per leg

3. 10 hollow body rocks

"On the 6:00 minutes X 4 rounds.  
400m run,
30 WB
20 T2Bs
10 Deadlifts at 225/155
*Score is total accumulated rest    

1:30 min on 1:30 min off x 10
AMRAP and Pick Up where you left off

4 BM
8 BBJO 24"/20"
16 DB snatch 50/35lbs

A: Deadlifts 

Every 30 sec x 20
1 rep at 75%

B: Annie

50-40-30-20-10 of
DU and sit-ups

*Switching Every Movement

8 rounds of
12 thrusters 135/95
6 RMU
12 Bar Hop Burpees

Rest 1 minutes

500m run together

Rest 1 minutes

8 rounds of
6 thrusters 135/95
3 RMU
6 Bar Hop Burpees

5 RFT of
40 Feet of HW
20 T2Bs
15 steps of Front rack lunge 50/35 DBs

21, 18, 15,...3 going down by 3 of:

Box Jump Overs 24"/20"

C2Bs

DB push press 50/35 

Run 200m after each completed round.  Workout ends after the round 3reps + a final 200m run!

Part A: On the 90 seconds x 16 

1. Bicep curls 12 per side

2. Single arm heavy DB row 12 per side

3. DB chest press 15 reps

4. Weighted Bulgarian split squats 8 per side

Part B: On the minute x 12

1. 25 V-ups

2. 50 flutter kicks

3. 60 plank shoulder taps

Row 120/100 cals
40 WBs
20 Single DB S2O at 70/50 (switch every 5 reps)

Rest 3 mins

Row 60/50
20 WBs
10 Single DB S2O 70/50

Rest 3 mins

Row 30/25 cals
10 WBs
5 Single DB S2O 70/50

12 cycles of:

1:15 minutes on 1:15 minute Off
AMRAP and Pick Up where you left off
7 bar hop burpees
6 Hang cleans 135/95
5 Front Squats 135/95
4 Wall Walks