For time:

Row 1600m

320 DU

Run 1600m (yes that's a mile!)

On the 2 mins x 20

1. Bench press for 10 reps (use a heavier weight than last week) + 1 AMRAP of push ups

2. Bent over barbell row for 10 reps + 1 AMRAP of strict pull ups

3. 60 starfish

4. 1 min of planking + 12 DB pullovers

5. Alternating bicep curls 12 reps per side (use a heavier weight than last week) + 30 sec of hollow body hold 

On the 7 mins x 4
49 DU,
21 DB snatch 50/35,
7 Wall Walks
21 DB snatch
49 DU
The goal is to have every interval pace closely to the same.
*Score is total rest time

2 mins on 2 mins off
x 8 rounds -

12 or AMRAP thrusters at 115/85,
12 C2B,
12 or AMRAP bar burpees.  

Odd rounds as written, even rounds reverse order.

So AMRAP burpees odd rounds, AMRAP thrusters even rounds

Score is total reps on the AMRAPs keeping odd and even as separate scores.

At 0:00 Start part A

Part A:

5 rounds for time!

25 Single Dumbbell Hang Snatch 50/35#

5 Wall Walks

50 Double Unders

At 15:00 start Part B:

Part B: For time!

400m run

40 burpees

200m run

20 burpees

100m run

10 burpees

Both partner runs 500m together

When both are done begin:
12 rounds (switching as needed) of:
8 deadlifts at 225/155lbs
8 Strict HSPUs
12 C2Bs
FInish with a 500m run together!

20 min AMRAP of
15 cal row
5 per side DB hang clean and jerk/press 50/35lbs

15 push ups

Wearing a 20#/14# vest
3 Rounds of:
1,000 meter Run · 10 Muscle-Ups · 100 squats 

On the 3 mins x 16

1. Bench press for 12 reps (use a heavier weight than last week) + 16 strict pull ups

2. Alternating bicep curls 12 reps per side (use a heavier weight than last week) + 50 flutter kicks 

3. 12 per side bulgarian split squats + 1 min of planking

4. 8 per side heavy DB row + 12 pistols per side

6 x 4 mins of work with 2 mins of rest
AMRAP
25 WBs
50 DU
1 legless rope climb
200m run
*start each 4 min piece with the 25 WBs
Score is total reps
(The run counts as 20 reps)

90 sec on 90 sec off  
x 10

Odd Rounds
Buy in with:
10 BBJO at 24"/20"
10 BMU
Then
AMRAP DB 50/35lbs DT

Even Rounds
Buy in with:
20 Box Jumps Overs 24"/20"
15 T2Bs
Then
AMRAP DB 50/35lbs DT

Pick up where you left off on DT every round.
Score is total DT reps.

*DT is 12 DB deadlifts, 9 DB hang power cleans, 6 shoulder to overhead

4 mins on 4 mins off x4

Cycle #1 AMRAP

21 cal Row

21 Burpees over the rower

21 T2Bs

Cycle #2

Same but 18 reps of each

Cycle #3

Same but 15 reps of each

Cycle #4

Same but 12 reps of each
                         

*Score is total reps in each session

Partner WOD
Switching every round
20-2 of T2BS (going down by 2s)
Paired with
10-1 of sandbag cleans (touch and go ideally not over the shoulder)
Rest exactly 3 mins
6 rounds (switching every round)
10 BBJO 24"/20"
40' of HW

Part A:
60 seconds on 30 seconds off X 6
200m run AMRAP DB snatch 70/50

Then rest 3:00 minutes

Part B:  
90 seconds on 45 seconds off X 5
200m run
8 DB snatch 70/50
AMRAP RMU

Then rest 3:00 minutes 

Part C:  
120 seconds on 60 seconds off X 4
200m run
8 DB snatch
4 RMU
AMRAP Burpees

*Score each AMRAP separately

On the 3 mins x 15

1. Bodyweight bench press for 15 reps + 15 strict pull ups

2. Alternating bicep curls 15 reps per side + 15 skull crusher 

3. 12 per side bulgarian split squats + 15 V-ups

3:30 minutes on 90 sec off  off x 6 rounds  -

Round 1, 3 and 5:
24/20 cal row
6 Burpees over the rower

With the remaining time AMRAP
12 DB S2O at 50/35lbs
12 C2Bs

Round 2,4,6:
24/20 cal row
6 Burpees over the rower

With the remaining time AMRAP
12 DB Hang Power cleans 50/35lbs
12 T2Bs

*Score is total reps on the AMRAPS
Keep score separate Odd from Even

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