1000m row
50 thrusters with a 45lbs empty bar
30 pull ups

5 rounds of 3 minutes on 90 seconds off 

AMRAP and always pick up where you left off

10 bupree Box jump over 24"/20"

12 KBS 2/1.5

14 T2Bs

10 rounds of
50 DU
10 C2Bs
5 push jerks at 155lbs/105lbs

20 min AMRAP
Start with a 1000m row then
AMRAP the following for the remainder of time:
3 MU
6 thrusters 135/95lbs
12 Bar hop Burpees

Score is rounds plus reps on the AMRAP component

A: Squats - 3x5 at 70%, 3x5 at 75% + 1 AMRAP at 80%
B: Bench -2x5 at 70%, 2x4 at 75%, 3x4 at 77.5%, 1 AMRAP at 80%
C: Bulgarian squats - 3x12 per leg
D: Supermans back extension - 3 x20

15 WB
25 feet of handwalking
15 Deadlifts at 50/35 DBs
x 3 rounds then
Rest exactly 2 minutes
Repeat 4 more time
Total rounds = 12

2 mins on 1 minute off
5 rounds
14 HSPU , 14 T2B
AMRAP Devil Press (50/35)
Rest 5 minutes
For time
150 DU
30 DB thrusters (50/35)

25 Minute AMRAP

20/15 Calorie Row
20 Foot Handstand Walk - 5 Foot Minimum
5-10-15-20-25-30, etc. Dual Dumbbell Box Step Over
20 Foot Handstand Walk - 5 Foot Minimum

50/35lb Per Hand
24/20” Box

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