Part A: 3:00 mins on 3 min off x 3
AMRAP and pick up where you left
12 burpee BJ Over 24"/20"
12 C2Bs
12 Double arm DB OH lunge 50/35

Part B: 1:00 mins on 1 min off x4
AMRAP and pick up where you left
6 burpee BJ Over 24"/20"
6 C2Bs
6 Double arm DB OH lunge 50/35

A: For time:

1000m row

100 DU

1000m run
100 DU

B:3 mins on 3 mins off  x 3

AMRAP and pick up where you left off:
25 push ups

25 lunges

25 sit-ups

C: 15 minutes dedicated to improving mobility.

As a team of two complete the following switching as needed:

200/160 cal row

150 WBs

75 BMs

25 Double Arm Devil Press 50/35

Every 6 mins x 5
400m run
12 BBJO 24'/20"
6 sandbag cleans
150/100
*score cumulative time of round 3 and 5 only

12 minutes on 4 minutes off x 2

500m run

25 C2Bs

50 GHD sit-ups

25 burpees over the rower

500m row

* score is total rest

On the 6 minutes x 6

3 Backsquats at 85%

6 Seated High Box Jumps

9 Flat bench DB chest press (heavier than last week)

8 mins on 4 mins off  x 3
80 DU
20 S2O 135/95
20 back squats 135/95
20 T2Bs

*Score total reps.  Goal is 2 rounds in each 8-minute piece.  AMRAP and pick up where you left off.

2:00 mins on 2:00 off x 8
AMRAP and pick up where you left off
20/17 cal  row
20 DB snatch 50#/35#
4 RMU

A: After a good warm up, run 1000m at a moderate to hard effort.

B: 4 minutes on 4 minutes off x 4

Row 500m

Lunge 80 feet with one DB 50/35 held on your back

AMRAP burpees over the DBs

*Score is total burpees

C: Run a cool down 1km

D: 15 minutes dedicated to improving mobility.

24 min AMRAP!

60/50 cal row
30 snatches 185/125lbs
60/50 cal row
30 BM

60/50 cal row
30 C&J 185/125lbs
60/50 cal row
30 BM

For time, 2 rounds of: 

100 DU
25 deadlifts 135/95
25 push ups
50 DU
10 thrusters
2 legless rope climbs 

On the 11 minutes x 3

Row 800m/700m

40 GHD sit-ups

40 WBs

* Score is total rest

On the 6 minutes x 6

4 Backsquats at 80%

8 Seated High Box Jumps

12 Flat bench DB chest press

6:00 mins on 3 mins off x 3

Buy in each round with a 400m run

With the remaining time, AMRAP
20 lunge steps with 50/35 DBs in front rack
15 C2Bs
5 Wall Walks

Score is total reps done in your AMRAPs.

1:30 mins on 1:30 min off x 10
AMRAP and pick up where you left off.

12 DB snatch 70lbs/50lbs

6 Burpee Box Jump Overs 24"/20"
12 T2Bs

6 BBJO 24"/20"
*Score is total reps on each AMRAP

A: After a good warm up, run 800m at a moderate to hard effort.

B: 8 minutes on 4 minutes off x 4

500m run

240 feet of Farmer Carry 32kgs/24kgs KBs

120 feet of burpee broad jumps
AMRAP row cals with the remaining time

C: 15 minutes dedicated to improving mobility.

With a partner for time:
3:00 mins on 60 sec off until...

The completion of 100 Double Arm Hang Snatch ( 2xDumbell 50/35)!
 
However at the start of each 3:00 minute window you must both buy in with:

50 DU simultaneously
200m run togteher
10 synchro burpees

After the buy-in, only one athlete works on the AMRAP for the entire round while the other athlete rests and tracks the reps.

For time:
3 Rounds of
14 DB Thrusters and 7 BM

Rest 3 minutes

3 Rounds of
16 DB Front rack lunges and 8 SHSPU

Rest 3 minutes

3 rounds of
20 DB Deadlifts and 80 feet of HW

Every 8 minutes x 4

800m/650m row
20 burpees over the rower

20 KBS 24/kgs16kgs

On the 6 minutes x 6
5 back squats at 75%

4 broad jumps

3 rope climbs (2 legless)