On the 6 mins x 5

400m run

20 empty bar thrusters

20 T2Bs

*Score is the cumulative time on the first and last round only.

Part A: On the 3 mins x 8

 - Work up to a heavy triple on bench

Part B: On the 3 mins x 6

- 5 Broad Jumps 

- 1 set of max pull ups

Row 120/100 cals
40 WBs
20 BMs

Rest 3 mins

Row 60/50
20 WBs
10 BMs

Rest 3 mins

Row 30/25 cals
10 WBs
5 BMs

12 cycles of:

1:15 minutes on 1:15 minute Off
AMRAP and Pick Up where you left off
7 bar hop burpees
6 Hang cleans 135/95
5 Front Squats 135/95
4 Wall Walks

Partner WOD
E2MOM switching partner every round
6 Burpee BJO 24/20
6 Push Jerks 185/125
AMRAP cals on the rower

Workout ends when your team reaches 200/160 cals

Start with a 1km run!
Then right into
4 Rounds of:
5 Devil's press 2x50/35
7 DB thrusters
5 BMU

Finish with a 1km row!

Part A:

5 RFT of

400m run

15 OHS at 95/65

Part B:Mobility!

Every 5 minutes x 8

• Bench Press 

  • 4 reps at 80%

• DB alternating Bicep curls 12 per arm

• 5 Seated Box Jumps 

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.