200 DU

7 rounds fo CINDY

100 DU

5 rounds of CINDY

50 DU

3 rounds of CINDY

A: Using your 5 Rep max from 2 weeks ago remove 10 % of the weight and perform a 2x6 and then add 5% 2x5, at your 5 rep max finish with a 3x3

B:Elizabeth

21-15-9

135/95 squat cleans and ring dips

A: 10 min EMOM
1. 1 set max strict HSPU
2. 1 set max strict pull ups
3. 1 set max kipping HSPU
4. 1 set max butterfly pull ups
5. Rest

B:12 MIn AMRAP

8 Box step overs 24"/20" holding 50/35 DB

8 DB thrusters

16 sit-ups

Three parts all 6 minutes on followed by a 3 minute rest and rotate to the next part.

A: For time row - 1500m/1200m

B: For time

6 rounds of

12 DB snatch 50/35

12 push ups

C: For time

6 rounds of

12 KBS 24/16

6 T2B

Your score is time in each section added together. If you don't finish add 1 second per miss rep and 1 second per 10m in the row.

2 minutes on

2 minutes off

x7

6/4 MU

AMRAP

5 Jerks 155/105

5 Front squats

10 Bar hop burpees 

Switching as needed with a partner

80 Bar facing burpees

4000m row

• 7 Rounds For Time

• 7 Handstand Push-Ups

• 7 Thrusters (135/95 lb)

• 7 Knees-to-Elbows

• 7 Deadlifts (245/165 lb)

• 7 Burpees

• 7 Kettlebell Swings (2/1.5 pood)

• 7 Pull-Ups

16/12 MU

Then 4 rounds of

24 DB snatch at 50/35

64 DU

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!