A: Clean clusters 5 min EMOM of 5 full cleans at 65%.

B: "Tyler"
7 MU
21 Sumo Deadlift high pull 95/65"

Complete 12 rounds of the following for time:
10 Dumbbell Hang Squat Cleans(50#/35#)
6 Handstand Push-Ups On The Dumbbells

Five rounds, each for time, of:
135/95 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Gym closed

On the 4 minutes x 10 - row 400m/350m

Score is best and worst intervals

FGB - Fight Gone bad!

3 Rounds For Total Reps in 17 minutes.

• 1 minute Wall Ball Shots (20/14 lb)

• 1 minute Sumo Deadlift High-Pulls (75/55 lb)

• 1 minute Box Jumps (20/16 in)

• 1 minute Push Press (75/55 lb)

• 1 minute Row (calories)

• 1 minute Rest.

Open 20.5

A:6 rounds of 90 seconds on 45 seconds off complete 10 burpees to an 8" box, 10 T2B, AMRAP Power snatch at 95/65.

B:1 minute of sand bag over the shoulder rest 4 minutes x 2.

A: Clean clusters 5 min EMOM of 5 full cleans at 60%.

B: 2 rounds of:

150 DU, 50 feet of handwalking, 25 C2B

3 minutes on 90 seconds off x 6 rounds

- 36 KBS 16kgs/12kgs, 24 WB, 6/3 MU, AMRAP lunges

Part A: 40 seconds on 20 seconds off X 10 rounds of AMRAP cals on the rower then rest 5 minutes then

Part B: 40 seconds on 20 seconds off X 10 rounds - 10 thrusters at 95/65 and AMRAP bar hop burpees.

17 MIN AMRAP

17 WB

7 T2Bs

7 Power cleans at 135/95

For time done alone (if you dare) or in teams of 2 with only one person working at time

Row 5KM

But at every 3 minute interval you must perform

10 burpees over the rower

10 KBS 24/16

Before resuming the row

30 box jumps, 24/20 in.
15 clean and jerks, 95/65 lb.
30 box jumps, 24/20 in.
15 clean and jerks, 135/85 lb.
30 box jumps, 24/20 in.
10 clean and jerks, 185/115 lb.
30 single-leg squats
10 clean and jerks, 225/145 lb.
30 single-leg squats
5 clean and jerks, 275/175 lb.
30 single-leg squats
5 clean and jerks, 315/205 lb.

Time cap: 20 minutes

For time

30 rds of

1 full snatch at 155/105

4 Burpees over the bar

8 WB

Test A: 30 MU for time or 30 ring dips for time

Test B: Max distance handwalking in 2 minutes or max HDST hold for time

Test C: Your 1000m Row

10 Rounds for Time

3 Handstand Push-Ups

6 Deadlift (225/155 lb)

12 Pull-Ups

24 Double-Unders

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