A: Clean clustersOn the 80 seconds6x4 at 75%

B:12 MInute AMRAP of:

50 DU, 15 KBS 24/16, and 10 C2B.

25 MIN EMOM

1- row 16/13

2 - 12 burpees over the rower

3- 8 (per arm) hang clean and press/jerk at 50lbs/35 DB

4- AMRAP OH lunge steps 50/35

On the 4 minutes X 8 rounds.

5/3 MU,

7 power clean and jerk 165/105,

9 Bar Hop Burpees,

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

Complete as many rounds as possible in 20 minutes of:

16 Pistols

12 push ups

8 T2Bs

4 Power cleans (185/125)

Back squat 185/125 for 21 reps,

15 C2B,

9 HSPU

rest 2 minutes X 4

14 minute AMRAP/time cap

2 rounds for time of with a:

100 double-unders

20 overhead squats (115/85)

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches (50/35)

100 double-unders

12 bar muscle-ups

A: Clean clusters

On the 80 seconds

6x4 at 72.5%

B:7 min AMRAP - of 10 muscle snatch at 75/55 and 3 BM

100 DU, 20 T2B, 100 feet of handwalking rest 2 minutes x 4

2 min on on 1 minute off X 5 rounds of max cals on the row

Rest 5 minutes

Then 2 mins on 1 minute off of:

15 bar hop burpees, 5 MU, AMRAP thrusters at 135/95

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row

Men use 50-lb. dumbbell

For Time

• 50 Box Jumps (24/20 in)

• 50 Jumping Pull-Ups

• 50 Kettlebell Swings (24/16)

• 50 Walking Lunges

• 50 Knees-to-Elbows

• 50 Push Presses (45/35 lb)

• 50 Back Extensions (supermans)

• 50 Wall Ball Shots (20/14 lb)

• 50 Burpees

• 50 Double-Unders

Minute 0-4 - 4 rounds - 5 full snatches at 155/105 and 3 BM,

Minute 4-8 rest,

Minute 8-12 5 rounds 5 power cleans at 155/105 and 6 strict HSPU,

Minute 12-16 rest,

Minute 16-20 - 6 rounds of 5 deadlifts 155/105 and 8 bar hop burpees.

Score is time for each WOD add one second per non completed rep.

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Men snatch 95 lb/ ladies 65lbs.
Time cap: 12 minutes

A: Clean clusters 5 min EMOM of 5 full cleans at 70%.

B: 1200m row, then 12 rounds of 4 HSPU and 8 KBS 2/1.5

6 minutes on 2 minutes off x 4 rounds -

AMRAP - 84 DU, 42 WB, 21 T2B, 15 Burpees.

Pick up where you left off.

Part A: Weighted pull -ups 5x6 at As heavy as you can + 2 AMRAP at BW.

Part B: Ring dips - 5x6 at 60% + 2 AMRAP at BW.

Part C: 90 seconds on 45 seconds off X 8 rounds of 2 x Gym width suicide, touch every line

AMRAP KB Hang snatch 24/16

Nate
20 MIN AMRAP
2 MU
4 HSPU

8 KBS 2/1.5

Today is our annual weightlifting meet.

Action starts at 9:30. Come cheer on your 306 lifters.

1 RD of DT (155/105) + 3 rounds of CINDY.
Rest 2 minutes

5 rounds