On the 2 mins x 20

1. DB flat bench press for 12 reps + 15 strict pull ups

2. 1 min plank + 30 sec hollow body hold

3. Single arm heavy rows 12 reps per side (same weight as last week)

4. L-sit parallette hold for 20 sec + 12 per side DB bicep curls alternating 

5:00 on 4:00 Off x 4
AMRAP and pick up where you left off:
60 DU
50' of DB Front rack lunges 50/35lbs
40 DB snatch 50/35lbs
30 Cal row

2 mins on 1 min off x 3
200m run
14 T2Bs
7 Power cleans at 155/105
AMRAP Burpees over the bar

Rest 3 mins

90 sec on 1 min off x 3
200m run
14 T2Bs
AMRAP
Power cleans at 155/105

Rest 3 mins

1 min on 1 min off x 3
200m run
AMRAP
T2Bs

1km row

20 single arm S2O with 70/50 DB

40DU

20 DB single arm hang clean (10 per side)

40 DU

20 DB single arm thrusters (10 per side)

40 DU

20 Single Arm Devil Press (10 per side)

40 DU

1km run

In teams of 2!
8 RFT of:
200m run together
20 pull ups (alternating as needed)
10 D-ball cleans 150/100 (alternating each rep)

15 MIN AMRAP
100m run
8 power cleans and jerks (155/105)
100m run
8 BM

20 min AMRAP of:

2 RMU

4 HSPU

8 KBS at 32kgs/24kgs

On the 3 mins x 15

1. Bench press for 10 reps (use same weight as last week) + 1 min plank

2. Single heavy DB rows 10 reps a side + 30 sec hollow body hold

3. Back rack lunges 10 reps per leg with 135/95 + 10 high box jumps

4 mins on 4 mins off  x 4 AMRAP

Burpees Over the Rower
Row cals
T2Bs

Cycle 1 = 21 reps of each
Cycle 2 = 18 of each
Cycle 3 = 15 of each
Cycle 4 = 12 of each

2 mins on 1 min off x 3
AMRAP and pick up where you left off
20 WBs
10 DB snatch 70/50
20 BJO 24"/20"
4 Wall walks

Rest 3 mins

90 sec on 90 sec off x 4
AMRAP and pick up where you left off
16 WBs
8 DB snatch 70/50
16 BJO 24"/20"
2 wall walks

On an 8-minute clock for 3 rounds, complete:
1000/800m row
15 lateral burpees over the rower
30 wall-ball shots

Rest with any remaining time in the interval.

14-lb medicine ball to a 9-foot target
20-lb medicine ball to a 10-foot target

In teams of two,

4 x
400m run (together)
Then:
4 rounds switching as needed
8 power cleans 185/135
8 BM

On a continuously running clock:

At the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Pull-ups
Front squats

At the 10:00 start

21-15-9 reps for time of:
Toes-to-bars
Hang power cleans

On the 20:00
3 rounds for time of:
10 bar-facing burpees
10 thrusters

65 lb
95 lb

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