A: On the 2:00 minutes x 7 - 4 full cleans at the same weight as last week

B: For time -

300 DU

then 6 rounds of:

5 strict HSPU

4 C2B

3 BJ at 36"/24"

On the 7 minutes X 3

50 WB

25 DB snatches 50/35

50 feet of handwalking

2 minutes on 2 minutes off x 8 - alternating cycles

Cycle 1 - AMRAP - 10 deads at 185/125, 10 bar hop burpees, 3 strict MU/3 MU

Cycle 2 - 3 jerks 185/125, 5 front squats, 15 lung steps 

For time: 
100 Double-unders 
50 Kettlebell swings, 1.5/1 
25 Thrusters, 95/65 

Rest 5 minutes

5 Rounds for time: 
15 sit-ups 
5 Ring Muscle-ups

6 Rounds for time: 
3 Power Snatches, 155/105 
2 Rounds of "Cindy" 
1 Rope Climbs, 15 ft. 

1 mile run
4 Rounds of DB "DT" 50/35

Part A:

50 seconds on 1:10 off x 6 

Max cals on the rower

rest 3 minutes 

then Part B:

50 seconds on 1:10 X 6

Gym length OHS (1 DB only) 50/35

AMRAP DB snatches

A: On the 2:30 minutes x 6 - 5 full cleans up in weight 10/5 lbs from last week (all reps should be done within a 30 second window)
B: Plank hold 3 minutes
C: GHD back extensiosn 3x 20

B:

For time:
500M row
20 DB thrusters 50/35
10 /8MU

On the 6 minutes x 4
Run 200m
12 HSPU (Strict)
36 WB
72 DU
(Score is cumulative rest time)

90 seconds on 90 seconds off x4 rounds rest 3 minutes and repeat.
AMRAP - 10 T2B, 10 air squats, 6 power cleans (135/95), 6 jerks

Enjoy this beautiful day!

Row 750M

25 Burpees over the rower

Rest 4 minutes

75 DU

75 DB snatch 50/35

Rest 4 minutes

75 feet of handwalking

25 C2Bs

Enjoy Family Time

500M run

then 10 rounds of

5/4 MU

7 DB thrusters 50/35

9 DB deadlifts

A: On the 2:00 minutes x 7

- 5 full cleans up in weight 10/5 lbs from last week (all reps should be done within a 30 second window)

B:

For time:

3 rounds of

10 KBS 2/1.5

10 C2B

10 BJ 36"/28"

A: 7 minutes to AMRAP the following -

24 WB

12 Strict HSPU

12 Deadlifts at 185/125

Then rest 3 minutes 

B:7 Minute AMRAP

12 Power cleans at 135/95

12 T2Bs

12 chest to deck push ups

1 minute on 1 minute off x 6 rest 4 minutes and repeat!

Even intervals - 4 full cleans at 225/155 AMRAP Bar hop Burpees

Odd intervals - 40 DU and AMRAP lunge steps

With a partner and only one athlete working at at time complete the following

10 strict HSPU

100 DU

10 Strict HSPU

80 WB

10 Strict HSPU

60 C2B

10 strict HSPu

40 deadlifts 165/105

10 strict HSPU

20 Power snatches 165/105

10 rounds of:

200m run

10 C2B

5 clean and jerks 185/125

rest 1 minute

20 MIN AMRAP

25 Feet of OH lunge steps with 50/35 (one DB only)

20 T2B

25 Feet of OH lunge Steps with 50/35 (one Db only)

10 devil presses