40 seconds on rest 20 seconds x5
rest 3 minutes
X 3 cycles total = 15 total rounds
AMRAP 
6 push press 135/95
6 bar hop burpeess
6 C2B

For time as a 2-person team: 
30 Clean & Jerks, 185/125 
500 m Run 
20 Clean & Jerks, 185/125 
400 m Run 
10 Clean & Jerks, 185/125 

Finish with a 200M run  

3 rounds for time
30 squat cleans 95/65
30 pull ups
800m run

3 rounds for time! 

54/32 Calories on the rower 

29 Push ups

17 squats

9 push press 135 lbs /95 lbs
All while wearing a 20/14 lbs vest

1 minute on 1 minute off x 2 cycles through all of the following

Accumulate as many calories or reps at each station

1. Ski Erg

2. Wall Balls

3. Assault Bike

4. Box jump overs 20/16

5. Rowing

6. Thrusters 75/55

Clean complex on the 2 minutes x 10 - 1 full clean + 1 front squat + 1 jerk.

Go up in weight every round.

3 minutes on 1 minutes off x 6
AMRAP:
48 DU
12 T2B
6 Devil Presses 50/35 - *Note the chest only has to touch the DBs, not the floor between the DBs at the bottom of the burpee.

2 minutes on 1 minute off x 5 

rest 5 minutes and repeat.
200m run
6 burpee Box Jump Overs 20"/16"
9 HSPU
AMRAP - DB Hang full cleans 50/35

50-40-30-20-10 of:

OH DB lunge steps 50/35

DB snatch

200 m run after each set

21-15-9 reps for time of: 

Power Clean, 115/75 

Thruster, 115/75 

ring dips

rest 5 minutes and then

21-15-9 reps for time of: 

Wallball Shot, 20/14 

Row, Calories 

Burpees over the rower

With a 20/14 lbs vest

Run 1 mile

100 pull ups

200 push ups

300 squats

run 1 mile

The work can be broken and done in any order.

20 min AMRAP

2 MU

4 HSPU

8 KBS 2/1.5

A: Test your 500m row
B: Back Squats:  Work up to a heavy set of 6

C: Plank work - 90 seconds side, front, side

5 minutes on 2 minutes off x 4

400m run

40 DU

20 C2B

AMRAP - clean and jerks at 185/125

90 seconds on 90 seconds off x 10 rounds

16/14 cals on the rower, 8 burpees over the rower, AMRAP DB push press 50/35

4 Rounds for time of: 

400m run 

7 Hang Squat Snatch, 135/95 of 1RM 

3 Rope Climbs, 15 ft. 

rest 5 minutes 

3 Rounds for time of: 

20 Deadlifts, 135/95 

15 Ring Dips, strict 

AMRAP 13 minutes of: 

6 Pull-ups 

5 Bar hop Burpees 

4 Hang Power Cleans, 115/75 

3 Thrusters, 115/75

3 Rounds For Time

1000 meter Run

10 Muscle-Ups

100 Air Squats

Wear a weight vest (20/14 lb)

On the two minutes x 10 rounds at increasing loads test your 1 RM clean.

6 rounds for time of

10 DB thrusters at 50/35

50 feet of handwalking

50 feet of DB lunging (holding both DB in front rack)