For time: 20 Minute Time Cap

1 Round of DT 155/105lb
40 Bar Facing Burpees
1 Round of DT 155/105lb
30 Bar Facing Burpees
1 Round of DT 155/105lb
20 Bar Facing Burpees
1 Round of DT 155/105lb
10 Bar Facing Burpees
1 Round of DT 155/105lb

1 Round of DT = 12 Deadlifts - 9 Hang Power Cleans - 6 Shoulder To Over Head

1600m row

32 OHS at 95

48 Front rack lunges

32 Push Press

160 DU

40 seconds on 20 seconds off x 20

Gym Width suicide

5 Burpees

AMRAP KBS at 16kgs

A: Squats - 3x3 at 80%, 2x3 at 85% 

B: Bench -3x3 at 80%, 2x2 at 85% 

C: Seated DB shoulder press - 3x12 

D: Bent over barbell row - 3 x10

5 minutes on 2 minutes off

x 4

AMRAP

21 KBS

15 Burpee BJ overs at 24"/20"

9 T2Bs

1:15 min on

45 sec Off

x 8

6 Hang cleans 155/105

6 push jerks

12 C2Bs

AMRAP WBs

EMOM for 25 MINUTES

1. 16/14 WB

2. 16/14 cal row

3. 12 Burpees over the rower

4. AMRAP Front rack lunge steps at 50/35 (a pair not a single)

5. REST

15 rounds of 3 clean and jerks at 155/105

+ 1 round of C2B Cindy. 

For Time:
30 Wall Balls (20/14)
25 Deadlifts (225/155)
20 Bar Facing Burpees
15 Ring Muscle Ups
20 Bar Facing Burpees
25 Deadlifts (225/155)
30 Wall Balls 

A: Squats 

3x5 at 70%, 

4x4 at 75%.

B: EMOM X 7

15/12 cals

rest 2 minutes

EMOM x7

8 DB snatch 50/35

8 T2B

A: Bench Press
2x5 at 70%, 

2x4 at at 72.5%, 

3x4 at 75%

B For time: 

1 Round

150 Double unders
30 Thrusters (95/65)
30 C2B Pullups
rest 5 minutes
2 rounds of
64 DU
16 push press (95/65)
8/6 MU

7 minutes on 3 minutes off
x 3
AMRAP and pick up where you left off
42 DU
21 WB
15 DB push press 50/35

6 rounds of : 60 seconds on 30 seconds off -
5 Power cleans at 185/125
10 strict HSPU
AMRAP Bar Hop Burpees
Rest 4 minutes
Then 6 rounds of 60 seconds on 30 seconds off
5 deadlifts 185/125
10 ring dips
AMRAP Jumping Lunges

20 rounds for time of

1 deadlift 255/165

3 HSPU

5 bar hop burpees

In teams of two - For time with only athlete training at a time. Complete the following:
400 DU, 

200 WB, 

100 C2Bs, 

50 power cleans at 155/105.

18-15-12-9-6-3 reps for time of:
Thrusters 75/55
Bar hop burpees
Power snatches
Toes-to-Bars

A: Bench Press -
1x6 at 65%, 2x5 at 67.5%, 2x5 at 70%, 1x4 at at 72.5%B: Squats -

1x8 at 50%, 1x8 at 55%, 1x6 at 60%, 1x6 at 65%, 3x5 at 70%.

C:Test your 500m row

A:2 rounds of 30 DB snatch 50/35 and 15 C2B. 

Rest 5 minutes 

B: 3 rounds of 18 DB thrusters 50/35 and 6/4 MU
Score each section seperately 

Clock starts at 0:00 - rests intervals are all 2 minutes. 

Your rest period are at the 2 minute mark, 8 minute mark, 16 minute mark, 24 minute mark. 

All done at the 30:00 minute mark. 

AMRAP 5 deadlifts 225/155, 9 push ups, 13 box jumps overs 24/20.

5 rounds of : 55 seconds on 35 seconds off -
Row 20/15 cals AMRAP Burpees
Rest 4 minutes
Then 5 rounds of
12/6 ring dips
AMRAP
DB 50/35s one arm overhead lunge