3 RFT of:
25 box jumps overs, 24/20"
15 C2Bs
5 clean and jerks, 185/125 lb.

Rest 4 minutes

2 RFT of
16 box jumps overs, 24/20"
8 BMU
4 clean and jerks, 205/145 lb.

18 min AMRAP of
18 cal on the rower
9 Burpees Over the rower

18 WBs
9 Strict HSPU

A: Deadlift
3x6 at 60%
3x5 at 75%

B:Strict Press
Work up to a heavy 5RM

Remove 20%

Perform a 3x4 at this new weight 

B: Accessory - 

4x12 bicep curls
3x12 single arm heavy rows

4 minutes on 2 minutes off X 5 rounds
AMRAP and pick up where you left off  
45 DU
15 T2Bs
15 front squats at 115/85
15 Push jerks 115/85

4 rounds of :
60 seconds on 60 seconds off -
4 RMU
AMRAP  Burpee BBJO 24"/20"

Rest 3 minutes

Then 3 rounds of:
90 sec on 90 sec off
4 RMU
8 Burpee BBJO 24"/20"
AMRAP DB snatch 70/50

Rest 3 mins

2 rounds for time of
4 RMU
8 Burpee BBJO 24"/20"
12 DB snatch 70/50

4 Rds for time:
6 squat cleans at 185/135
12 ring dips
Rest 4 mins
4 rds for time of
16 WBs
4 wall walks

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.