For time:

10-1 of DB snatch

Start each set with 8/6 ring dips

Rest 5 minutes

For time:
1-10 of Toes to Bar

Start each set with 25 DU

For time:

35 Deadlifts 95/65lbs
35 Shoulder to Overhead
35 Back Squats
35 Power Snatch
200' Handstand Walk

Part A: For time:
24 Box Jump Overs 24"/20"
21 Wall Balls
18 Overhead Squats 135/95
21 Box Jump Overs
18 Wall Balls
15 Overhead Squats
18 Box Jump Overs
15 Wall Balls
12 Overhead Squats

Part B: 10 minutes of Mobility

A: Cleans

Every two minutes x 10

2 full cleans at increasing loads

B: 10 minutes of mobility

80 DU
40 feet of handwalking
4 MU
rest 1 minute
x 6

20 DB thrusters at 35/25,
200 m run,
15 C2B
X 2 rounds then
rest 3 minutes
and repeat.

Part A:
90 seconds on 60 sec off - x 5 rounds -
Row 20/15 cals, AMRAP burpees over the rower,
Rest 5 minutes
Part B:
90 seconds on 60 sec off - x 5 rounds
15 jerks at 135/95.
AMRAP lunges

2km row

40 burpees over the rower

40 DB snatch 70/50

1.5km row

30 burpees over the rower

30 DB snatch 70/50

1km row

20 burpees over the rower

20 DB snatch 70/50

500m row

10 burpees over the rower

10 DB snatch 70/50

Time Cap 40 minutes

500m run,

250 DU,

125 squats,

65 pull ups,

35 deadlifts at 135/95,

15 jerks 135/95

21 squat snatches (75/55)

42 push-ups

15 squat snatches

30 push-ups

9 squat snatches

18 push-ups

B:10 minutes of mobility

A: 3 minutes of AMRAP of full clean 225/155 or 80%

rest 5 minutes,

3 minute AMRAP full clean 185/125 or 70%

rest 5 minutes,

3 minutes AMRAP of full clean at 155/95 or 60%

25 MIN EMOM -

1. 50 feet of handwalking

2. 25 WB

3. 15 KBS 2/1.5

4. AMRAP Pistols

5. Rest.

90 DU,

30 DB snatch 70/50,

6/3 MU

rest 2 minutes x 4.

The goal is to have every interval pace closely to the same.

2 minutes on 1minute off -

x 5 rounds -

12 thrusters at 115/85,

12 C2B,

AMRAP bar burpees.

Rest 5 minutes then

1 mile run!

2 min on on 1 minute off off X 8 rounds of

200m run,

10 T2B,

AMRAP DB hang full clean 50/35

50 Back squats (135 / 95 lbs)

40 Pull-ups

30 Shoulder-to-overhead (135 / 95 lbs)

50 Front squats (95 / 65 lbs)

40 Pull-ups

30 Shoulder-to-overhead (95 / 65 lbs)

50 Overhead squats (65 / 45 lbs)

40 Pull-ups

30 Shoulder-to-overhead (65 / 45 lbs)

Part A: EMOM x 10 perform 1 full clean at 40% of your deadlift or 70% of your clean, whatever is less

Part B: 12 Minute AMRAP: of 50 DU, 15 KBS 24/16, and 10 dips.

20 min time Cap

Start with 1 mile run

Then AMRAP

10 T2Bs

20 DB snatch (50/35)

30 OH lunges

On the 4 minutes X 8 rounds.

5/3 MU,

7 power clean and jerk 165/105,

9 Bar Hop Burpees,

Score is total rest accumulated

4mins on 2 minutes off X 5.

AMRAP 50 skips,

10 Box Step overs 24"/16" holding DDs (50/35lbs),

10 DB burpees.