15 MIN AMRAP
100m run
8 power cleans and jerks (155/105)
100m run
8 BM

20 min AMRAP of:

2 RMU

4 HSPU

8 KBS at 32kgs/24kgs

On the 3 mins x 15

1. Bench press for 10 reps (use same weight as last week) + 1 min plank

2. Single heavy DB rows 10 reps a side + 30 sec hollow body hold

3. Back rack lunges 10 reps per leg with 135/95 + 10 high box jumps

4 mins on 4 mins off  x 4 AMRAP

Burpees Over the Rower
Row cals
T2Bs

Cycle 1 = 21 reps of each
Cycle 2 = 18 of each
Cycle 3 = 15 of each
Cycle 4 = 12 of each

2 mins on 1 min off x 3
AMRAP and pick up where you left off
20 WBs
10 DB snatch 70/50
20 BJO 24"/20"
4 Wall walks

Rest 3 mins

90 sec on 90 sec off x 4
AMRAP and pick up where you left off
16 WBs
8 DB snatch 70/50
16 BJO 24"/20"
2 wall walks

On an 8-minute clock for 3 rounds, complete:
1000/800m row
15 lateral burpees over the rower
30 wall-ball shots

Rest with any remaining time in the interval.

14-lb medicine ball to a 9-foot target
20-lb medicine ball to a 10-foot target

In teams of two,

4 x
400m run (together)
Then:
4 rounds switching as needed
8 power cleans 185/135
8 BM

On a continuously running clock:

At the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Pull-ups
Front squats

At the 10:00 start

21-15-9 reps for time of:
Toes-to-bars
Hang power cleans

On the 20:00
3 rounds for time of:
10 bar-facing burpees
10 thrusters

65 lb
95 lb

For time:

Row 1600m

320 DU

Run 1600m (yes that's a mile!)

On the 2 mins x 20

1. Bench press for 10 reps (use a heavier weight than last week) + 1 AMRAP of push ups

2. Bent over barbell row for 10 reps + 1 AMRAP of strict pull ups

3. 60 starfish

4. 1 min of planking + 12 DB pullovers

5. Alternating bicep curls 12 reps per side (use a heavier weight than last week) + 30 sec of hollow body hold 

On the 7 mins x 4
49 DU,
21 DB snatch 50/35,
7 Wall Walks
21 DB snatch
49 DU
The goal is to have every interval pace closely to the same.
*Score is total rest time

2 mins on 2 mins off
x 8 rounds -

12 or AMRAP thrusters at 115/85,
12 C2B,
12 or AMRAP bar burpees.  

Odd rounds as written, even rounds reverse order.

So AMRAP burpees odd rounds, AMRAP thrusters even rounds

Score is total reps on the AMRAPs keeping odd and even as separate scores.

At 0:00 Start part A

Part A:

5 rounds for time!

25 Single Dumbbell Hang Snatch 50/35#

5 Wall Walks

50 Double Unders

At 15:00 start Part B:

Part B: For time!

400m run

40 burpees

200m run

20 burpees

100m run

10 burpees

Both partner runs 500m together

When both are done begin:
12 rounds (switching as needed) of:
8 deadlifts at 225/155lbs
8 Strict HSPUs
12 C2Bs
FInish with a 500m run together!

20 min AMRAP of
15 cal row
5 per side DB hang clean and jerk/press 50/35lbs

15 push ups

Wearing a 20#/14# vest
3 Rounds of:
1,000 meter Run · 10 Muscle-Ups · 100 squats 

On the 3 mins x 16

1. Bench press for 12 reps (use a heavier weight than last week) + 16 strict pull ups

2. Alternating bicep curls 12 reps per side (use a heavier weight than last week) + 50 flutter kicks 

3. 12 per side bulgarian split squats + 1 min of planking

4. 8 per side heavy DB row + 12 pistols per side

6 x 4 mins of work with 2 mins of rest
AMRAP
25 WBs
50 DU
1 legless rope climb
200m run
*start each 4 min piece with the 25 WBs
Score is total reps
(The run counts as 20 reps)

90 sec on 90 sec off  
x 10

Odd Rounds
Buy in with:
10 BBJO at 24"/20"
10 BMU
Then
AMRAP DB 50/35lbs DT

Even Rounds
Buy in with:
20 Box Jumps Overs 24"/20"
15 T2Bs
Then
AMRAP DB 50/35lbs DT

Pick up where you left off on DT every round.
Score is total DT reps.

*DT is 12 DB deadlifts, 9 DB hang power cleans, 6 shoulder to overhead

4 mins on 4 mins off x4

Cycle #1 AMRAP

21 cal Row

21 Burpees over the rower

21 T2Bs

Cycle #2

Same but 18 reps of each

Cycle #3

Same but 15 reps of each

Cycle #4

Same but 12 reps of each
                         

*Score is total reps in each session