50-40-30-20-10 of
Row Cals and DB snatch 50/35 and 

5-4-3-2-1 of RMU
Rest exactly 90 sec after each set 
*Goal is to stay unbroken

1 min on 1 min off x 15
AMRAP and pick up where you left off
15 WB
10 T2Bs
5 BBJO 24"/20"

On the 20 minutes x 3

1 km run

160 feet of farmer carry 2x 24kgs/16kgs KBs

500m run

80 feet of broad jumps

200m run

40 feet of lunges with KBs in each hand

100m run

20 burpees

In teams of  2
Start with 1 km row
Then 12 rounds of (switching every movement)
21 WBs
15 C2Bs
9 Double Arm Devil Press 50/35
Finish with 1 km run (together)

7 rounds of
14 KBs 32/24kgs
14 lunges with KB held OH
200m run
40 feet of HW

12 minutes on 3 minutes off x 2
Run 800m

40 sit-ups

30 push ups

20 pull ups

10 burpees over the rower

AMRAP Row cals
* score is total cals on the rower

Every 5 minutes x 8

• Bench Press 

  • 5 reps at 75%

• Bent over barbell rows 12 reps

• 5 Broad jumps for max distance

8 min on 4 mins off x 2

Start each round with a 500m run,
Then AMRAP and pick up where you left off

25 BJ overs at 24"/20",
15 push press DB 50lbs/35lbs ,
1 legless rope climb

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