Lest we Forget!

6 minutes on 2 minutes off x 4

AMRAP the following and pick up where you left off -

21 WB

15 Pull Ups

9 Deadlifts at 185/125

15 KBS 2/1.5

21 Lunges

1:30 on 45 seconds off x 4

rest 3:00 minutes

x 3 cycles.

4 Power Snatch 165/105

8 Front Squats

32 DU

AMRAP Bar Hop Burpees

5 power snatch 75/55

7 Push press

9 Deadlifts

11 Air squats

x 15 rounds

Part A:

15-12-9-6-3 of Single Arm DB devil press at 50/35 and HSPU

Rest 5 minutes then

Part B:

15-12-9-6-3 of T2Bs and DB single arm snatch

3 cycles of

(1 round of DT + 3 Rounds of Cindy)

Rest 3 minutes

2 more Cycles!

Using the pace /500m set in your 5km row

All sets will be 2 minutes followed by 1 minute rest

Set 1: Pace ( -2)

Set 2: Pace ( - 4)

Set 3: Pace (-5)

Set 4: Pace (-6)

Set 5: Pace (-7)

Set 6: Pace: (-7)

Set 7: Pace (-5)

Set 8 and Set 9: Pace (-4)

Bench press -

using your 3 rep max -

1X 5 at 70%, 1x5 at 75%, 3x5 at 80%, 3x2 at 82.5%

40 second on

Rest 1:20 minutes

1x Gym width suicide

4 Bar Hop Burpees

AMRAP Thrusters at 135/95

10 rounds!

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:

- 3 minute mark

- 10 minute mark

- 19 minute mark

- 30 minute mark WOD ends

AMRAP the following and pick up where you left off -

16 lunges, 12 DB deadlifts 50/35, 8 DB Hang full cleans, 4 BM,

1:20 on 40 seconds off x 4

rest 3:00 minutes

x 3 cycles.

4MU, 48 DU,

AMRAP power clean 185lbs/125lbs

2,000-meter row

100 push press 45/35 (empty bar)

50 hang cleans (empty bar)

25 bar hop burpees

1 minute on 30 seconds off x 5 rest 3 minutes x 3 cycles.
AMRAP and pick up where you left off. Start fresh at the beginning of a new cycle.
4 Deadlifts at 225lbs/155lbs, 6 bar hop burpees, 8 T2B

100 feet of hand walking, 60 DB snatch 50/35, 30 C2B,
75 feet of handwalking, 40 DB snatch, 20 C2B,
50 feet of handwalking, 30 DB snatch, 10 C2B "

A:Bench press - At 70% of your 3 rep max 2x6, at 75% 3x4, at 77.5% 2x3.

B:Using the pace per 500m set in your 5km row last week
Row 2 minutes at pace ( - 4 seconds)
Rest 1 minute x 8

On the 2:30 x 8
4 MU and 3 clean and jerks at 70% of your 1 RM
Goal is to move hard and fast and get 90 seconds or better of rest every round.

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:
- 2 minute mark
- 8 minute mark
- 18 minute mark
- 26 minute mark
- 30 minute mark WOD ends

AMRAP the following and pick up where you left off - 36 DU, 18 WB, 9 HSPU, 3BM

A: 1 minute on 1 minute off X 8
Complete one round of CINDY
AMRAP Hang DB full cleans 50/35

Rest 4 minutes

B:For time:
3 rounds of
1 RD of CINDY + 10 DB Hang Full Cleans

27-24-21-18-15-12-9-6-3 of

Thrusters 75/55lbs

Sit-ups

BJ overs 16"/12"

For time -
Row 500m, 25 burpees over the rower,
Rest 5 minutes -
3 rounds of 5 strict HSPU, 10 deadlifts at 255/175 and 15 T2B

18 minute AMRAP of - 12 DB single arm hang clean and jerk 50lbs ( 6 per arm), 12 push ups, 12 C2B, 12 OH lunge steps (6 on each arm)