2 minutes on 1minute off - x 5 rounds

- 12 thrusters at 115/85, 12 C2B, AMRAP bar burpees.

Rest 5 minutes then:

150 WB for time!

20 min AMRAP

15 WB

10 T2B

5 deadlifts at 255/185

Complete as many rounds and reps as possible in 15 minutes of:

55 double-unders

15 chest-to-bar pull-ups

5 hang power cleans

Men use 155 lb.

Women use 105 lb.

21-15-9-6-3

Front squats at 185/125

HSPU

Bar hop burpees

30 MIN EMOM

10 KBS 24/16

10 push ups

10 lunges

Score is completed rounds out of 30!

3 reps on the 90 seconds x 6 rounds at 80%

A: AMANDA - 9-7-5 MU and full snatch at 135/95

6 mins on 2 minutes off X 3.

AMRAP 50 DU,

10 Box Step overs 24"/20" holding DDs (50/35),

10 DB burpees.

A: Rowing intervals - 400m/300m row rest 90 seconds x 10. (+15/+10 sec seconds pace off your best 500m.)

4 minutes on 2 minutes off X 5 -

Pick up where you left off each round -

60 DU,

30 OHS 75/55,

15 Muscle Snatch at 75/55,

10 Bar hop burpees

A: 7 mins on 2 minutes off x 3.

Round 1 - 1600m/1200m row + AMRAP burpees over the rower.

Round 2: AMRAP C2B CINDY.

Round 3: AMRAP - 12 DB thrusters 35/25, 24 lunge steps, 12 V-ups.

1 round of 48 DB snatch 50 (alternating hands on every rep) and 12 strict pull ups rest exactly 3 minutes

then 2 rounds of 24 DB OH Lunge step and 12 HSPU,

rest 3 minutes,

and finish with 3 rounds of 12 OH Squats (holding your DB overhead) and 12 T2B.

10 minutes on 4 minutes off, 6 minutes on 4 minutes off, 2 minutes on, done!

30 WB,

21 SDHP at 95/65,

15 T2B,

3 MU.

Start where you end on each work interval. Score is total reps.

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