6 minutes on 2 minutes off off x 3 rounds  - 

Always begin with a 500m run, 

AMRAP with the remaining time:
10 power cleans 135/95

8 lunges with barbell in front rack

10 burpees over the rower

8 BM

3:00 minutes on 90 sec off  off x 6 rounds  - 

Round 1, 3 and 5:
24/20 cal row

With the remaining time AMRAP
12 DB S2O at 50/35lbs
12 C2Bs

Round 2,4,6:
24/20 cal row

With the remaining time AMRAP
12 DB Hang Power cleans 50/35lbs
12 HSPU

*Score is total reps on the AMRAPS
Keep scores separate for Odd and Even rounds.

Round 1 

Run 1 mile

Row 400m

40 feet of burpee broad jumps

Rest until the 15 minute mark

Round 2

Run 800m

Row 400m

20 feet of burpee broad jumps

Rest Until the 25 minute mark

Round 3
2x

Run 400m 

Row 400m 

40 WBs

Score is finishing time for all three segments.

*In 7 mins switching every round with your partner

AMRAP
48 DU
12 DB shoulder to overhead 50/35lbs

Rest 2 mins

In 7 mins switching every round with your partner
AMRAP
24 Jumping Lunges
12 DB front squats

Rest 2 mins

In 7 mins switching every round with your partner
AMRAP
12 Burpees over the DBs
12 DB double hang snatch

FOR TIME:

3 rounds of

18 BJ Overs 32”/24"
8 RMU
12 SHSPUs 
200m farmer carry with 32/24kgs KB in each hand

For time!

6 rounds of:

Row 24/20 Cals 

12 Thrusters 95/65

12 Burpees over the bar
Rest 90 seconds after each round.

Part A: On the 90 seconds x 16 

1. Empty barbell bicep curl 21 reps

2. Barbell heavy row 10 reps

3. DB pullovers 15 reps

4. Weighted Bulgarian split squats 9 per side

Part B: On the 30 sec x 24

1. 10 V-ups

2. Mountain climbers 12 per leg

3. 10 hollow body rocks

On the 6:00 minutes X 4 rounds.  
400m run, 
30 WB
20 T2Bs
10 Deadlifts at 225/155
*Score is total accumulated rest    

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