A: Using your 5 Rep max from last week

Remove 10 % of the weight and perform a 4x6 and then add 5% for 1 AMRAP

B: For time

10-1 of 

135/95 clean and jerk and C2Bs

A: Diane - 21-15-9 of Deadlifts at 225/155 and HSPu

B: Max plank hol

Accumulate 150 WB

However you must start every minute with

10 burpees BJ over a 16"/12" box

30 Min EMOM
1. 16/14 cals
2. 48 DU
3. 8 DB push press 50/35 + 8 T2Bs

6 min EMOM,

9 C2B
AMRAP C&J (135, 95lb)

2:00 reset and rest

6:00 for
EMOM, 9 T2B
AMRAP snatches (95, 65lb)

40 rounds of Holleyman

switching every round

5 Wall Ball Shots (20/14 lb)

3 Strict Handstand Push-Ups

1 Power Clean (225/155 lb)

60/50 cal row

50 T2B

40 muscle snatch 75/55

30 thrusters 75//55

20 C2B

A: Bench press - establish a 5 rep max to be used as your 80% mark

B:3 rounds for time

15 push jerks 135/95

6/4 MU

On the 4 minutes row 400M/350M x 10

Score is best and worst rounds

3 x 9 minutes with 3 minutes rest between sets

Each sets starts with

100 DU

50 WB

With the remaining time

AMRAP 5 Handstand Push-Ups

10 Pistols (alternating legs)

5 Pull-Ups

90 seconds on

45 seconds off

x 4 rounds

6/4 MU

12 DB thrusters 50/35

AMRAP lunges

rest 4 minutes

1 minute on

30 sec off

x 8

12 burpees

AMRAP box step overs holdings the 50/35 DB

30 lunge steps

20 KBS 

15 C2B

Rest 2 minutes

x 4 rounds!

10 rounds (switching every round) of 

20/16 cal row and 5 burpees over the rower 

then

10 rounds (switching every round) of

4 power cleans at 185/125 and 8 T2B

100 DB snatch 50/35

80 WBs

100 DU

80 lunges

50 DB snatch

40 WB

50 DU

40 lunges

1200/1000M row

24 Burpees onto an 8" Box

12/10 MU

90 seconds on

1 minute off

x 4 rounds

rest 4 minutes

repeat

Total is 8 rounds

In each round - 3 full cleans at 225/155, 9 bar hop burpees, AMRAP DU

Clock starts at 0:00 with a schedule 3 minute rest at the following markers:

3:00, 11:00, 21:00, 29:00, Finish at 35:00

AMRAP the following and always pick up where you left off

15 KBS 24/16

15 T2Bs

15 OH lunge steps holding the KB

15 HSPU

Family Day - enjoy the great outdoors

2 minutes on 1 minute off x 6 rounds

10 Devil's press 50/35

50 DU

AMRAP HSPU

Start each round back with the Devil's press

A: Test Grace

Part B: On the 2 minutes x 10 

16/12 cals

Full efforts!