1 minute on 1 minute off X 15 rounds -

4/3 MU,

6HSPU,

AMRAP KBS 2/1.5

A: Tabatta 20 sec on 10 sec off x 8 cycles through each movement

1. Med Ball cleans

2. Gym width suicides ( score a rep for each line you touch)

3. Wall Balls

4. Burpees!

B: Row 2 km for time!

15 minute AMRAP

Row or ski 15 cals

30 DB snatch 70/50

30 HSPU

8 push jerks at 155/105, 10 push ups, 12 T2Bs 5 rounds for time!

Rest 5 minutes

8 deadlifts 155/105, 10 bar hop burpees, 200m run 5 rounds for time

400m run

4 MU

16 KBS 24/16kgs

2 rounds rest 2 minutes x 3 cycles

Rest two minutes between each set

2x 10 Hang Squat Cleans 50% or (135/95)

2x 8 Hang Squat Cleans 60% or (185/105)

2x6 Hang Squat Cleans 70% or (225/125)

2x4 Hang Squat Cleans 80% or (255/145)

2x2 Hang Squat Cleans 90% or (285/165)

3 rounds of

25 WB, 200m run, 25 DB snatch 50/35

Rest 5 minutes and repeat

3 Rounds of

7 Thrusters 95/65, 7 Bar Facing Burpees, 7C2B

Rest until the 5 minute mark

3 Rounds of

5 Thrusters 95/65 weight #2, 5 Bar Facing Burpees, 5 C2B

Rest until 10 minute mark

3 Rounds of

5 Thrusters 135/95, 5 Bar Facing Burpees, 5BM

Rest until 15 minute Mark

3 Rounds of

3 Thrusters 135/95, 3 Bar Facing Burpees, 3 BM,

*Score is total accumulated time for each piece.

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.