A: For time:

40 Burpee Box jump overs 24"/20"

30 DB thrusters 50/35

20 MU 

B:Bench press - perform a 6x6 (every set on the 2 minutes) - use 70% of your 1 RM.  

A: On the 2:30 minutes x 7 - 4 full cleans (all reps should be done within a 30 second window)

B:  Squats - continued from last week -  Using last week heavy 5, drop 20lbs/10lbs - perform a 6x6 (every set on the 2 minutes)

On the 5 minutes x 5 rounds

40 WB

10/8 MU

80 DU

30 seconds on, 30 seconds off x 14 rounds rest 4 minutes and repeat.

Odd rounds - max cals on the rower

Even rounds - AMRAP CINDY

Score is calories and reps on Cindy

50 Box Jump overs

40 pull ups

30 Burpees

20 Power snatch at 135/95

10 lunge steps with bar in front rack position

A: Establish a 5 rep max bench

B: On the three minutes for 5 rounds accumulate as many Devil presses as you can. At the start of each three minutes you must complete 50 feet of handwalking before returning to the devil press.

3 rounds of 

12 strict HSPU

12 cals on the rower

rest 4 minutes

3 rounds

8 thrusters 155/105

8/6 ring MU

rest 4 minutes

3 rounds of

12 front squats at 155/105

12 Bar hop burpees

6 minutes rest 2 minutes x 3

AMRAP and pick up where you left off

90 DU

9 BM

30 DB snatch 50/35

3 BM

A: Establish a heavy 5 rep max back squat

B:

For time -

4 rounds of

16/12 Cals on the Erg

8/6 MU

On the 4 minutes x 7 rounds

8 DB thrusters (50/35)

25 feet of lunging (one DB on the shoulder one held overhead)

8 T2B

75 feet of farmer walks

10 Rounds of - 40 seconds on 20 seconds off - 

First 40 seconds - 12 C2B AMRAP WB

Second 40 seconds - 8 power cleans 135/85 AMRAP Bar hop burpees

After you've completed 10 rounds ( 5 of each)

5 minute set rest and repeat - 20 total rounds of 40 seconds!

On the 2 minutes at increasing loads 1 full clean. 

12 rounds.

On 45 seconds/ off for 45 seconds -
Cycle through the following implements twice.
1. Ski Erg
2. Thrusters 75/55
3. Row
4. Burpees over the bar
5. Assault Bike
6. SDHP 75/55

On the two minutes x 6
Row 15/12 cals
12 strict HSPU
Rest 4 minutes
On the 2 minutes x 6
48 DU
12 C2B

For time -
4 Rounds of :
9 Clean and Jerks at 185/125
7 MU

300m for time on the rower.
Rest 2 minutes
10 rounds!

6 X 3 minutes on 1 minute off 
AMRAP 
5 Power clean (155/105)
5 Power Jerks
10 Bar Hop Burpees
10 T2B

30 Rounds of - 20 seconds on 20 seconds off - 
First 20 seconds - AMRAP WB
Second 20 seconds (after a 20 second rest) - AMRAP DU
Third set of 20 seconds - AMRAP DB snatch 50/35
Score is total reps

Final chance to improve your Open scores.

100 DU, 60 WB, 10 T2B

rest 2 minutes

100 DU, 30 WB, 20 T2B, 

rest 2 minutes

100 DU, 15 WB, 30 T2B