Part A: 2 mins on 2 min Off  x 3
AMRAP and Pick up where you left off
12 power cleans 135/95, 12 T2Bs,
12 WBs 30#/20#

Rest 3 mins

Part B: 1:30 mins on 1:30 min Off  x 4
AMRAP and Pick up where you left off
8 power snatch 135/95, 8 C2Bs,
8 WBs 30#/20#

Rest 3 mins

Part C: 1 mins on 1 min Off  x 6
AMRAP and Pick up where you left off
4 Thrusters 135/95, 4 BMs,

On the 15 minutes x 4
Run 1km

80 feet of burpee broad jump

Run 200m

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

Run 200m

Row 1km

In teams of  2 (switching as needed)
Start with 500m run (together)
Then 10 rounds of 
10 Burpee BJ overs 24"/20"
8 DB hang full cleans 50lbs/35lbs
6 BMs
Finish with a 500m run together

16-12-8-4 of deadlifts at 225/155 and T2Bs

with a 200m run after each set

Right into
4-3-2-1 of full cleans at 225/155

with ring MU and a 200m runs after each set.

6 mins on x 3 min Off x 3

Buy in every round with a 400m run.
Then with the remaining time AMRAP
20 Box Jumps Overs 24"/20"
5 wall walks
20 DB snatch 50/35lbs

Every 6 minutes x 6 

• Bench Press 

  • Set 1 -10 reps at 60%, set 2 and 3 - 8 reps at 65%, sets 4,5,6 - 6 reps at 70%

• Strict pull ups to failure

• Bent over barbell row 12 reps

2:00 minutes on 2:00 minutes off x 4
AMRAP  and pick up where you left off
12 T2Bs
12 DB thrusters 50/35
24/20 cal row

Rest 4 minutes

1:30 minutes on 1:30 minute off x 4
AMRAP and pick up where you left off
12/10 cal row
12 DB front rack lunges 50/35
12 C2Bs
*Score is total rounds/reps, score A and B separately.

Yeah, it’s finally Summer! Enjoy the great outdoors we will see you starting at 6am on Tuesday!

12 rounds swicthing as needed of: 
1 Round of barbell complex +1 Round of Gymnastic Complex 

*Barbell Complex = 10 deadlifts, 8 front rack lunges, 6 front squats at 135/85

*Gymnastic Complex = 10 Pull ups + 8 dips+ 6 SHSPU

However, you must buy in with 10 synchro burpees to start each round

For Time

10-1 of Clean and jerks 155/105 with

3 wall walks after each set !

On the 10 mins x 3

750m/600m row

25 KBs at 24kgs/16kgs

25 push ups

25 sit-ups

75 DU

* score is time on the last round only

Every 6 minutes x 6 

• Bench Press 8 reps at 60%

• Strict pull ups to failure

• Single Arm heavdy DB row for 8 reps per side

Every 5 minutes for 6 rounds:
400m run
20 WBs
10 Power snatches at 115/85

5 BM
*Score is total rest

4 minutes on, 4 minutes off, repeated 4 times.
Score each AMRAP separately and for total reps
Round 1
25/20 cal row
25 T2Bs
25 DB snatches at 50/35 lbs

Round 2
20/16 calorie row
20 T2Bs
20 DB snatch 50/35lbs

Round 3
15/12 calorie row
15 T2Bs
15 DB snatches at 50/35 lbs

Round 4
10/8 cal row
10 T2Bs
10 DB snatches at 50/35 lbs

Run 1 mile
Partition in any way you want
100 pull ups
200 push ups
300 squats

Finish with another single mile.

*You may choose to wear  a 20/14lbs vest

C: 15 minutes dedicated to improving mobility.

As a team of two switching as needed, with only one athlete working at a time.  

30 min AMRAP of:
1km row

200m run
100 feet of HW

200m run
100 DU

200m run

CrossFit Hero WOD ·

50-40-30-20-10 Reps For Time ·

Wall Ball Shots 20/14 lbs

Box Jumps 24”/20”

Kettlebell Swings 24kgs/16kgs.

2 rounds for time of:

1,000-meter row
50 thrusters
30 chest-to-bar pull-ups

♀ 45 lb (20 kg) ♂ 65 lb (29 kg)

Part A: Work up to a heavy back squat double

This number is equivalent to 90% of your 1RM

Part B: Test max consecutives push ups

Part C: Test max distance broad jump

On the 8 minutes x 3
2 Rounds of
200m run
15 HSPU
10  Power cleans at 185lbs/125lbs

Score is accumulated rest.