Every 10 minutes x 4

500m row

40 WBs

30 burpees

*Score is cumulative rest

In Teams of Two

Start with 1 mile together
Then complete with only one athlete working at a time
5 rounds of:
20 BBJO 24"/20"
10 DB thrusters 50/35s
5 rope climbs
Finish with 1 mile together!

5 RFT of
10 deadlifts 185/275
200m run
40' of HW

3 rounds for time of:

30 squat cleans 95/65
30 pull-ups
Run 800 meters

Every 3 minute x 15

1. 6 Back squats at 60% + 6 high box jumps

2. DB chest press 10 reps + 20 V-ups

3. 15 ring dips + 15 supinated pull ups

7 min on 3 mins off x 3
AMRAP and pick up where you left off
54/46 Cal row
18 OH single arm lunge steps (50/35s)
9 wall walks
18 DB snatch
9 BM

A: 3 min on, 1 min off x 2
AMRAP and pick up where you left off
24 WBs
12 T2Bs
6 full snatch (155/105)

Rest 3 mins

B: 2 min on, 1 min off x 3
AMRAP and pick up where you left off

24 WBs
12 T2Bs
6 full snatch (155/105)

Rest 3 mins

C:1 min on, 1 min off x 6
AMRAP and pick up where you left off
24 WBs
12 T2Bs
6 full snatch (155/105)

A: Bench -

1x8 at 50%, 1x8 at 60%, 1x8 at 70%, 1x8 at 75%

1 x 8RM

B:3x

400m run

40 lunges

40 empty bar thrusters

3 Rounds for time switch as needed with a partner
Row 1000m,
50 S2O 95/65,
50 snatch 95/65

For time:
400m run
10 wall walks
15 Front Squats at 185/125
20 C2Bs
15 Front Squats at 185/125
10 wall walks
400m run

6 mins on 4 mins off x3
40/35 cal row
20 HSPU
20 T2Bs
2 rope climbs
*AMRAP and pick up where you left off.

On the 3 min x 15

1.12 Bent over barbell row + 24 push ups

2.12 supinated grip strict pull ups + 30 sec hollow body hold

3.12 narrow grip Bench press+ L-sit parallette hold for 20 sec 

A: 3 mins AMRAP
200m run
15 Bar Hop Burpees
10 BM
AMRAP Snatches at 135/95

Rest 3 mins

B:2 mins on 1 min off x 3
200m run
10 Bar Hop Burpees
5 BM
AMRAP Snatches at 135/95

Rest 3 mins

C:90 sec on 1 min off x 3
200m run
10 Bar Hop Burpees
AMRAP Snatches at 135/95

Rest 3 mins

D:1 min on 1 min off x 3
200m run
AMRAP Snatches at 135/95

Gym is closed, see you Tuesday!

In teams of two
Start with 1 mile run together then
complete the following work in any order with only athlete working at time:
50 BMU
75 lateral burpees over the KB
100 KBS 24/16
200 lunges holding one KB overhead

*Teams may use any strategy to get through the work as long as only one athlete is working at time

30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Clean (225/155 lb)

For time: 
24 thrusters (115/85 lb)
24 chest-to-bar pull-ups
80-foot Sand Ball carry (150/100)
21 chest-to-bar pull-ups
21 thrusters 

Rest 2 minutes

18 thrusters 
18 bar muscle-ups80-foot Sand Ball carry (150/100)
15 bar muscle-ups
15 thrusters

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