6 rounds of :
30 seconds on 30 seconds off -
7 thrusters 115/85
AMRAP Bar Hop Burpees

Rest 3 minutes

Then 4 rounds of:
60 seconds on 60 seconds off
7 thrusters 115/85
7 Bar hop burpees
AMRAP C2Bs

Rest 3 mins

2 rounds for time of:
7  thrusters 115/85
7 Bar hop burpees
14 C2Bs

Tabata calorie row
Tabata Lunges
Tabata KBs 24kgs/16kgs
Tabata WBs 20lbs/14lbs

*For total cals/reps per movement

*A Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals.

In teams of two switching as needed complete:
60 Cal Row
50 Box Jump Overs 24"/20"
50 Cal Row
40 Burpee Box Jump Overs
40 Cal Row
40 Box Step-overs with DBs 50/35lbs
30 Cal Row
30 Burpee Box Step-overs with DBs 50/35lbs
20 Cal Row
20 Double arm Devil Press! 

20 MIN AMRAP
Start with:
10 cal row
1 wall walk + 1 HSPU
1 BM

*After each completed round add 5 cals, 1 (wall walk + 1 Wall Facing HSPU) and 1 BM.
How far can you get?

*Score is the last fully completed round + additional reps.

Every 12 minutes x 3
20 WBs

10 shuttle runs 

80 feet of Sandbag carry 150#/100#

20 WBs

10 shuttle runs

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

20 WBs

10 shuttle runs

80 feet of burpee broad jumps

Round 1:

Resting 1:30 after each interval

1000/800 2km +4

750/600m 2km +2

500/400m 2km + 0

250m/200m 2km - 2

Rest 3 minutes...

Round 2:

Resting 1:30 after each interval

1000/800 2km +3

750/600m 2km + 0

500/400m 2km -3

250m/200m 2km Sprint!

B: Bench Press Based off your 3 RM

1x10 at 60%

1x8 at 70%

3x5 at 80%

1xAMRAP at 85% 

6 minutes on 3 minutes off x 4
AMRAP and pick up where you left off
75 DU
25 KBs 24kgs/16kgs
15 T2Bs
25/20 Cal row

1 min on 1 min off x 17
AMRAP and pick up where you left off
12 WBs
3 BMs
6 BBJO 24"/20"

4 min AMRAP followed by 4 mins of rest x 4 rounds.
Each 4 min piece starts with DB snatches 50/35lbs, followed by T2Bs, and DUs
The rep count decreases in each 4 Min AMRAP.

Round 1 21,21,84
Round 2, 18,18,72
Round 3 15,15,60
Round 4 12,12,48

*Score is total reps each round.  The goal is to average the same amount of reps in each 4 min piece.

In teams of two switching as needed:
2 rounds of:
40 Deads at 225/155
40 WB
40 Cal row
40 HSPU

Immediately into:
21-18-15-12-9-6-3 of
Thrusters 95/65 and Burpees

5 RFT of
24/20 cal row
6 RMU
18 DB Push press 50/35

Every 10 minutes x 4 rounds 2 rounds of

10 shuttle runs (80 feet = 1 shuttle run)

40 feet of burpee broad jumps

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

*score is slowest round

Rowing Intervals!

1 minute rest after each interval

300m/250m - At 2km pace 600m/500m

At 2km pace +2 900m/750m -

At 2km + 4

Rest 3 minutes x 3 rounds

Bench press - Based off your 3RM (set as 100%)

1x10 at 60%

1x8 at 70%

3x6 at 75%

1xAMRAP at 80%

5 minutes on 2:30 minutes off x 4 AMRAP and pick up where you left off

20 DB snatch 50/35lbs

20 BJO 24"/20"

10 Ring dips

20 GHD sit-ups

20/18 Cal row

2:00 on 2 Min Off x 8
AMAP and pick up where you left off
21 WBs
7 BM
14 Hang power cleans 135/95
7 Bar Hop Burpees

EMOM for as long as you can!
Minute one - 12 WBs
Minute two - 12/10 cal row
Minute three - 10 burpees
Minute 4 - Rest

Add one WB, one Cal and one Burpee each round.
Ultimate goal is to finish the round of 20 i.e. 40 minutes  , and live to celebrate:)

With a partner switching as needed
For total time:
A:10-8-6-4-2 of
Clean and Jerks at 185/125
With 20/16 Cals of rowing after each set
Right into
B:10-8-6-4-2 of
Full Clean at 225/155
With 20 lateral jumps over the rower after each set
Finish with:
C:10-8-6-4-2 of
Deads at  275/185
With 20 WBs after each set

4 RDS of:
16 T2Bs
8 Thrusters 135/95

Rest 4 mins

4 RDs for time of
80 feet of HW
12 Power snatch at 135/95

On the 7 minutes x 6

10 shuttle runs (1 run = 80 feet)

20 WBs

10 shuttle runs

80 feet of burpee broad jumps

*score is slowest round

Part A:

Rowing Week #2

Rest 60 seconds between each round x 8

500/400m at the following paces:

Rounds 1- 3 at +4 Rounds 4, 5 at +2

Rounds 6 and 7 at 0

Final Round at -2

Part B:

Set your 3 rep max as 100%

2x10 at 60%

2x8 at 65%

1 AMRAP at 70%