1:30 min on 1:30 min off x 10
AMRAP and Pick Up where you left off
4 BM
8 BBJO 24"/20"
12 DB snatch 70/50lbs

8 mins on 4 mins off x 5

800m run

AMRAP and pick up where you left off

60 DU

20 push ups

20 sit-ups

20 lunges

Part B: 15. Minutes dedicated to mobility

No classes today as we are hosting our fun competition. Come check it out.

Please note that the last class will be at noon so we can set-up for our event tonight.

21, 18, 15,...3 going down by 3 of:

Box Jump Overs 24"/20"

C2Bs

DB push press 50/35 

Run 200m after each completed round.  Workout ends after the round of  3 reps + a final 200m run!

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