30 rounds for time switching every round

Complete:

5 T2Bs

7 Box Jump Overs 24"/20"

9 KBS 24kgs/16kgs

Every 6 mins x 5

Round 1 start with:

90 DU

9 Ring MU

45 DB snatch 50/35

Every Round after round 1 reduce the total reps by:

10 DU, 1 MU, and 10 Snatches

*Therefore you will end with 50DU 5 RMU 5 Snatches On the final round

A: Bench Press 4x10 at 60% of your 3 RM,

if you do not have one, work up to a heavy set of 10.

B:Rowing Week #1

600/500m at your estimated 2km pace+4sec/500m.

Rest 90 seconds x 6

4 Rounds for time

8 BM

16 One arm OH lunges at 50lbs/35lbs

Rest 4 mins

5 RFT of

4 Wall walks 2 rope climbs

4:00 on 4:00 off X 4

AMRAP the following three movements

-Row

-DB Snatch 50/35

-Burpee over the rower

RD 1 = 21 reps/cals of each

RD 2 = 18 of each

Rd 3 = 15 of each

RD 4 = 12 of each

Score each 4 min AMRAP separately for total reps.  Start back at the top after each 4 min of rest.

Gym is closed! See you all on Tuesday starting at 6AM!

*Last Class at Noon, then we set up for our competition.

3 minutes on rest 1 minute x 5

AMRAP and pick up where you left off: 

3 Power cleans 135/95

6 push ups

9 squats

Rest 1 minute. Repeat for a total of 5 cycles.

For time:

1 km run

160 feet of Farmer Carry 32kgs/24kgs

1 km row

120 feet of burpee broad jumps

1 km run

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

1 km row

160 feet of sandbag carry 150/100

1 KM Run 
80 WBs

Part A: As part of your warm up

Core Work:

15 Pike ups on rower

20 Heel Overs ver the tail end of your rower

30 Plank shoulder taps

Part B :

Work up to a 3RM squat and Bench!

10 RFT of
3 HSPU
6 Deadlifts at 225/155
12 Pull ups
24 DU

On the 2:30 x 10
Start with 1 of each.  Each round goes up by 1 on all movements.
When you can no longer complete the round,take a recovery round. Then, start again with 5 reps and hold that for the remaining rounds.
* Score is the last fully completed round plus total reps on the last non-completed round.
Bar Muscle Ups
Power Clean @ 135/95 lbs
Bar hop Burpee
Thruster

36 MIN EMOM
1.14/12 Cal Row
2. 12/10 Cal Ski

3. 24 WBs 20#/14#

4. Rest

"One More Rep, prep WOD"
As of team of two
Run 1 mile together, then complete
12 RDs of
6 DB snatch 50/35
12 BBJO 24"/20"

Only one athlete working at a time on the 12 rounds.

8-6-4-2 of
Full Snatch 155/105
and Ring MU
Rest 5 mins
8-6-4-2
Thrusters
Wall Walks

On the 9 minutes x 5
Round 1

1 km run

160 feet of Farmer Carry 32kgs/24kgs

Round 2

1 km row

160 feet of burpee broad jumps

Round 3

1 km run

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

Round 4

1 km row

160 feet of sandbag carry 150/100

Round 5

Run 400m
Row 400m
80 Burpee Broad Jump

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

A: Core Prep

3x
20 Starfish
20 V-ups
30 Flutter kicks

B: At your 8RM +5%, squat and bench 8 sets of 4 reps

In 24 Minutes:
1831m Row
9 Rope climbs
30 chest to deck push ups
21 KBs 32/24kgs
1996m Row
AMRAP Double Under

Pick where you left off on each AMRAP
Part A:1:30 On 1:30 off X 5  
9 deadlifts  155/105
7 hang cleans
5 push jerks
12 T2BS

Rest 4 mins

1:15 on 1:15 Off x 5
12 Thrusters 95/65
6 BMU
8 Bar Hop Burpees

Complete the following:
Row 100/85 cals,
80 WBs
60 KBS 16kgs/12kgs
*But every 2 minutes buy-in with 7 burpees

40 Rounds of: (Switch every round only)
1 Squat clean  225/155
2 Wall Walks
3 BM