Switching Every Round with your partner
30 rounds of:
4 front rack lunges 135/95
4 S2O

8 bar hop burpees

4 RFT
30 GHD sit-ups
5 BMU
30 DB snatch 50/35
5 BMU
30 BJO 24"/20"

For time

4 rounds of

25 lunges with 50lbs/35lbs DB on your back

25 WBs

25 burpees over the DB

15 runs around the gym

A: Test 2km row

B: Test 1 RM Bench

C: Test 500m row

6 minutes on 3 mins off x 4
AMRAP and Pick up where you left off
20/18 cal row
12 T2Bs
18 Lunges with 50/35 DBs in Front Rack
12 HSPU

5 rounds of :
45 seconds on 45 seconds off -
48 DU
AMRAP
Power cleans at 155/105

Rest 3 minutes

Then 4 rounds of:
75 seconds on 75 seconds off
48 DU
8 Power cleans at 155/105
AMRAP C2Bs

Rest 3 mins

2 rounds for time of
48 DU
8 Power cleans at 155/105
12 C2Bs

For time!

3-6-9...30 of
Box Jump Overs 24"/20"

With 3 Wall walks after each set

Partner WOD
AMRAP in 24 minutes
Switching as needed
24  Cal row
2 Rope Climbs
36 DB deadlifts 50/35lbs
2 rope climbs
48 DB Thrusters
2 rope climbs 

12 Burpees over the bar

6 Power cleans 155/105

6 S2O

6 Front Squats

6 Ring MU

Rest 90 seconds x 6 rounds

*Score is total time!

On the 15 minutes x 3

30 KBS at 16kgs/12kgs

5 clockwise runs around the gym

30 lunges with KBs held Overhead 16kgs/12kgs

5 clockwise runs around the gym

10 sandbag cleans 100#/70#

5 clockwise runs around the gym

10 burpee over the bag 100#/70#

5 clockwise runs around the gym

*We test next week

A:Row 1500m/1250m at Pace +4

Rest 2 mins

Row 1000m/750m at Pace +2

Rest 2 mins

4x500m at Pace -1 with 1 min rest between each set

Row one final 500m at Pace -4 or better

B: Based off your 3 RM

1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%

On the 10 minutes x 3
25 DB snatch 50/35
20 WBs 20#/14#
15 T2Bs
1 legless rope climb
15 T2Bs
20 WBs
25 DB snatch
2  rope climb
*Score is slowest round

6 rounds of :
30 seconds on 30 seconds off -
7 thrusters 115/85
AMRAP Bar Hop Burpees

Rest 3 minutes

Then 4 rounds of:
60 seconds on 60 seconds off
7 thrusters 115/85
7 Bar hop burpees
AMRAP C2Bs

Rest 3 mins

2 rounds for time of:
7  thrusters 115/85
7 Bar hop burpees
14 C2Bs

Tabata calorie row
Tabata Lunges
Tabata KBs 24kgs/16kgs
Tabata WBs 20lbs/14lbs

*For total cals/reps per movement

*A Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals.

In teams of two switching as needed complete:
60 Cal Row
50 Box Jump Overs 24"/20"
50 Cal Row
40 Burpee Box Jump Overs
40 Cal Row
40 Box Step-overs with DBs 50/35lbs
30 Cal Row
30 Burpee Box Step-overs with DBs 50/35lbs
20 Cal Row
20 Double arm Devil Press! 

20 MIN AMRAP
Start with:
10 cal row
1 wall walk + 1 HSPU
1 BM

*After each completed round add 5 cals, 1 (wall walk + 1 Wall Facing HSPU) and 1 BM.
How far can you get?

*Score is the last fully completed round + additional reps.

Every 12 minutes x 3
20 WBs

10 shuttle runs 

80 feet of Sandbag carry 150#/100#

20 WBs

10 shuttle runs

80 feet of lunges with 50lbs/35lbs Db on your back

20 WBs

10 shuttle runs

80 feet of burpee broad jumps

Round 1:

Resting 1:30 after each interval

1000/800 2km +4

750/600m 2km +2

500/400m 2km + 0

250m/200m 2km - 2

Rest 3 minutes...

Round 2:

Resting 1:30 after each interval

1000/800 2km +3

750/600m 2km + 0

500/400m 2km -3

250m/200m 2km Sprint!

B: Bench Press Based off your 3 RM

1x10 at 60%

1x8 at 70%

3x5 at 80%

1xAMRAP at 85% 

6 minutes on 3 minutes off x 4
AMRAP and pick up where you left off
75 DU
25 KBs 24kgs/16kgs
15 T2Bs
25/20 Cal row

1 min on 1 min off x 17
AMRAP and pick up where you left off
12 WBs
3 BMs
6 BBJO 24"/20"