Gym is closed! See you all on Tuesday starting at 6AM!

*Last Class at Noon, then we set up for our competition.

3 minutes on rest 1 minute x 5

AMRAP and pick up where you left off: 

3 Power cleans 135/95

6 push ups

9 squats

Rest 1 minute. Repeat for a total of 5 cycles.

For time:

1 km run

160 feet of Farmer Carry 32kgs/24kgs

1 km row

120 feet of burpee broad jumps

1 km run

80 feet of lunging with one 50/35lbs DB held on your back

1 km row

160 feet of sandbag carry 150/100

1 KM Run 
80 WBs

Part A: As part of your warm up

Core Work:

15 Pike ups on rower

20 Heel Overs ver the tail end of your rower

30 Plank shoulder taps

Part B :

Work up to a 3RM squat and Bench!

10 RFT of
3 HSPU
6 Deadlifts at 225/155
12 Pull ups
24 DU

On the 2:30 x 10
Start with 1 of each.  Each round goes up by 1 on all movements.
When you can no longer complete the round,take a recovery round. Then, start again with 5 reps and hold that for the remaining rounds.
* Score is the last fully completed round plus total reps on the last non-completed round.
Bar Muscle Ups
Power Clean @ 135/95 lbs
Bar hop Burpee
Thruster

36 MIN EMOM
1.14/12 Cal Row
2. 12/10 Cal Ski

3. 24 WBs 20#/14#

4. Rest

"One More Rep, prep WOD"
As of team of two
Run 1 mile together, then complete
12 RDs of
6 DB snatch 50/35
12 BBJO 24"/20"

Only one athlete working at a time on the 12 rounds.

8-6-4-2 of
Full Snatch 155/105
and Ring MU
Rest 5 mins
8-6-4-2
Thrusters
Wall Walks

On the 9 minutes x 5
Round 1

1 km run

160 feet of Farmer Carry 32kgs/24kgs

Round 2

1 km row

160 feet of burpee broad jumps

Round 3

1 km run

160 feet of lunging with one 50/35lbs DB held on your back

Round 4

1 km row

160 feet of sandbag carry 150/100

Round 5

Run 400m
Row 400m
80 Burpee Broad Jump

80 feet of lunging with one 50/35lbs DB held on your back

A: Core Prep

3x
20 Starfish
20 V-ups
30 Flutter kicks

B: At your 8RM +5%, squat and bench 8 sets of 4 reps

In 24 Minutes:
1831m Row
9 Rope climbs
30 chest to deck push ups
21 KBs 32/24kgs
1996m Row
AMRAP Double Under

Pick where you left off on each AMRAP
Part A:1:30 On 1:30 off X 5  
9 deadlifts  155/105
7 hang cleans
5 push jerks
12 T2BS

Rest 4 mins

1:15 on 1:15 Off x 5
12 Thrusters 95/65
6 BMU
8 Bar Hop Burpees

Complete the following:
Row 100/85 cals,
80 WBs
60 KBS 16kgs/12kgs
*But every 2 minutes buy-in with 7 burpees

40 Rounds of: (Switch every round only)
1 Squat clean  225/155
2 Wall Walks
3 BM

On the 10 minutes x 3
Part A:
3 RDS
20 BJO at 24"/20"
10 One Arm Devil Press 50/35
1 Rope Climb

Part B:
2 RDS of
30  BJO at 24"/20"
15 One Arm Devil Press 50/35
2 Rope Climbs

Part C:
1 RDS of
30 One Arm Devil Press 50/35
3 Rope Climbs
AMRAP BJO 24"/20"
*Until the 6 minute mark

On the 16 minutes x 3

Run 800m

Farmer carry 180 feet 32kgs/24kgs

Run 500m

Row 1km

Run 200m

120 feet of burpee broad jumps

*Score each round separately

A: At your 8RM squat and bench perform.a 6x5

B: Core 

min Plank
30 russian twist
20 knee tucks
Rest 1 min
x 3

"On the 6 minutes on x 5
75 DU
25 DB snatch 50/35 lbs
20 T2Bs
5 Wall walks

The goal is to be done in 4 mins and get 2 mins of rest.
*Score is time on the slowest round."                                

1:15 On 1:00 off X 6  
AMRAP and pick up where you left off

8 Power cleans 135/95
8 Front squats
8 C2Bs
16 WBs

Rest 3 mins

1:15 on 1:00 Off x 6
AMRAP and pick up where you left off
8 lunge steps front rack 135/95
8 S2O
8 C2Bs
16 WBs

*Score is total rounds and reps for both Part A and Part B.