On the 3:30 minutes x 7

- lunge step with a pair of 35/50 lbs DB in front rack position for 12 steps,

then 8 hang clean and push press/jerk with the DBs

followed by 6 burpees box jump (8" box for everyone),

and 4/2 MU.

Score is got her done or didn't for all 7 rounds.

16 min EMOM

1. 7 DB thrusters 50/35 + 7 burpees

2. 7 C2B + 7 ring dips

3. AMRAP Cals on the rower

4. Rest

In teams of 3

30 min AMRAP

Alternating full rounds

10 Dumbbell front rack lunges #50/#35

10 DB Snatches #50/#35

10 Weighted Sit-Ups with DB

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps Over, 24"/20" box

115/85 pound Push press, 15 reps

5 MU

Warm up: 1 muscle snatch + snatch balance (as heavy as you can).

Main set :2 full snatch on the two minutes at increasing loads

5 cycles of -2 minutes on 1 minute OFF -

60 DU, 12 T2B, AMRAP clean and jerks at 185lbs/125lbs.

Then rest 5 minutes - and hit this cycle - also of 2 minutes on 1 minute OFF - 60 DU, 12 T2B AMRAP Deadlifts at 185/125

8 rounds of:

3 power cleans 135/95

10 push ups

21 DU

9 Pull ups

15 MIN EMOM

All in the same minute

7 T2B

7 DB cleans taking from the ground 50/35

30 DU

Partner WOD - in teams of 2 - one athlete working at a time - Test the following three events : Event #1 - 2km row switch as needed. Event #2 - Karen (150 WB for time) switch as needed. Event #3 - Max rounds of 3 C2B, 6 T2B, 9 push ups in 5 minutes.

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb. dumbbells

Part A:

Max full clean and jerks in 1 minute at 70%. Rest 3 minutes x 3

Part B:

5 rounds of 90 seconds on 45 off - 20 WB, AMRAP bar hop burpees. Score is Burpees

2 rounds of:

20 BJ overs at 20/24, 15 DB hang squat clean 50/35 and 10 T2B

then rest 2 minutes

and repeat twice (6 total rounds)

"Happy 50th Shaw 2v!"

Row 1500m/1200m

12 rounds of Cindy

No vest. No Cane :)

Gym is closed enjoy the long weekend!

Part A: Plank hold

1 minute front

1minute each side

rest 1minute

Repeat

Part B: Open 11.1

10 minute AMRAP of

30 DU

15 Muscle snatch at 75/55

Partner WOD - in teams of 2 -

one athlete working at a time -

row 15 calories then 3 rounds of this barbell complex - 3 power cleans, 3 front squats, 3 jerks all. at 185/125.

20 Minute AMRAP.

10 rounds for time of:
8 ground-to-overheads, 95 lb.
10 bar-facing burpees

Time cap: 15 minutes

On the 2 minutes 2 full snatch one taken from the ground one from above the knee

- go up in weight every two rounds.

10 rounds total.

On the 6 minutes row 700m/600m X 7.

Try and maintain the same pace throughout.