On the 12 minutes x 4!

Run 500m

Farmer carry 160 feet 2x 32kgs/24kgs

Run 200m

160 feet of burpee broad jumps

Run 200m 

*Score each round separately

4 minutes on, 4 minutes  off x 4 rounds.

AMRAP and pick up where you left off
25 WB,
15 deadlifts 185/125,
5/3 RMU

A: Bench based on your 6 RM

2x6 at 75%

2x5 at 85%
2x4 at 95%
2x3 at 105%

B:10 MIN AMRAP of

15 T2Bs

10 BBJO 24"/20"

5 Thrusters at 135/95lbs

A:Squats based off your 6 RM

2x6 at 75%

2x5 at 85%
2x4 at 95%
2x3 at 105%

B: Superset the following accessories with your squats 

- Single are heavy DB rows 3x15

- Bicep curls - 4 x20 with empty barbell

C:Core -

1 min plank
30 sec hollow body hold
30 Heel overs
Rest 1
x 3

On the 10 minutes x 3:

Interval 1 - 

2 rounds of:
32/28 cal row
12 Burpees over the rower
12 C2Bs

Interval 2 - 

4 rounds of:
16/14 Cal row
6 Burpees over the rower, 

6 C2Bs

Interval 3 - 

1 round of:

24/21 cal row

24 Burpees
24 C2Bs

*Score is cumulative time, A+B+C

Partner WOD - For Time switching as needed for total time!
Part A: 

5 Rounds of
20 Backsquats (135/95) *taking from the ground
20 Bar hop burpees

Rest 4 minutes

Part B:

4 rounds of:

Run 400m (together)

20 Back rack Lunges (135/95)

10 RMU

Partner WOD - For Time switching as needed for total time!
Part A: 

5 Rounds of
20 Backsquats (135/95) *taking from the ground
20 Bar hop burpees

Rest 4 minutes

Part B:

4 rounds of:

Run 400m (together)

20 Back rack Lunges (135/95)

10 RMU

A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.  
Rest 3 minutes then  
B: 21-15-9 of Power cleans  at 115/85  and ring dips
Rest 3 minutes
C: 21-15-9
Deadlifts at 115/85 and Strict HSPUs (*open standard)

Part A: Bench Press

Based off your 6 RM
1x8 at 60%
1x6 at 70%
1x5 at 80%
1x4 at 90%
1x3 at 100%

Part B:

On the 12 minutes x 2!

Run 500m

25 WBs

Run 400m

80 feet of burpee broad jumps

Run 200m 

80 feet of lunging holding 50/35lbs in farmer carry

*Score total rest

On the 10 mins x 3
90 DU
60/50 cal row
30 Sit-ups  (GHD ideally)
15 One Arm Devil Press  50/35

*Score total rest

*AMRAP and pick up where you left off on part.

Part A - 1:15 on 45 seconds off x 4

12 DB Push Press 50#/35#, 6 BMU, 12 Box Jump Overs at 24"/20"

Rest 2 mins

Part B - 1:15 on 45 seconds off x 4

12 DB Front squats,  9 C2Bs, 12 Box Jump Overs at 24"/20"

Rest 2 mins

Part C - 1:15 on 45 seconds off x 4

12 DB Thrusters, 12 T2Bs, 12 Box Jump Overs at 24"/20"

A: On the 10 mins x 4

500m run

80 feet of farmer carry 32/24kgs KBs

500m row

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

Rest 6 mins

B:On the 4 mins x 4

12 Burpees over the rower

24 cal row

For time, switching as needed with your partner
30 Handstand Push-Ups
30 Deadlifts (255/175 lbs)
60 Box Jumps Overs (32"/24")
120 Pull-Ups
240 Wall Ball Shots (20/14 lb)
480 Double-Unders
800 meter Run (carrying one 45/35 lb plate between the two of you)

5 cycles  of
(1 round of DT + 6 wall walks)

DT = 12 deadlifts, 9 hang cleans, 6 jerks at 155/105

Part A: Bench Press

Using your 6 rep max perform:

1x8 at 60% 
1x6 at 70%
2x5 at 80%
2x4 at 90%

Part B: "Benchmark Jackie!"

For time

1000m row

50 empty bar thrusters (50/35 lb)

30 pull ups!

Week #1 - 

Part A: Establish a 6-rep max squat 

Using your new 6 rep max perform three more sets of 6 at 80% of that weight.

Part B: Bodybuilding/Core

15 min EMOM

1. DB chest press 12 reps

2. Flat bench pull overs - 12 reps
3. Strict pull-ups: 12 reps

4. 24 V-ups

5. 48 sec plank

On the 10 minutes x 3
Score each round separately
Round #1
Row 1200m/1000m
30 Burpees over the rower
30 DB snatch 70/50

Round #2
Row 1000m/850m
25 Burpees over the rower
25 DB snatch 70/50

Round #3
Row 800m/700m
20 Burpees over the rower
20 DB snatch 70/50

Part A: 1:30 on, 60 seconds off x 4

Buy in with a 200m run.
With the remaining time AMRAP (pick up where you left off)
12 T2Bs
12 DB thrusters 50/35lbs

Rest 3 minutes

Part B: 2:00 on, 60 seconds off x 4
AMRAP and  pick up where you left off
12 Burpee Box Jump Overs 24"/20"
12 DB deadlifts
12 C2Bs

Rest 3 mins    

Part C: For time!
200m run
12 T2Bs
12 DB thrusters 50/35lbs
12 Burpee Box Jump Overs 24"/20"
12 DB deadlifts
12 C2Bs