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

All sets will be 3 minutes followed by 1 minute rest

Set 1: Pace ( -3)

Set 2: Pace ( - 5)

Set 3: Pace (-3)

Set 4: Pace (-7)

Set 5: Pace (-3)

Set 6: Pace: (-9)

Set 7: Pace (-2)

B: Bench press - using your 3 rep max - 4x4 at 90%, 3x3 at 100%, 1x1 at 110%

Every 4 minutes

1 Round of Cindy + 1 full snatch at 80%

Perform the rounds of Cindy as fast as possible

6 rounds total

On the 12 minutes x 2

Score both rounds separately

Row 1 km/800m

25 Burpees over the rower

25 HSPU

2 minutes on 1 minute off x 8

4 BM

16 WB

32 DU

AMRAP C&J at 185/125

30-20-10 of

Push Press 75/55

Hang Cleans

Front Squats

Push Ups

45 second on - Rest 1:30 minutes x 10

4 Gym width sprints - there and back counts as two (not suicides)

5 DB hang full cleans 50/35

AMRAP One arm DB thrusters!

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

All sets will be 2 minutes followed by 1 minute rest

Set 1: Pace ( -3)

Set 2: Pace ( - 6)

Set 3: Pace (-9)

Set 4: Pace (-3)

Set 5: Pace (-6)

Set 6: Pace: (-9)

Set 7: Pace (-3)

Set 8: Pace (-6)

Set 9: Pace (-9)

Set 10: Pace ( -1)

B: Bench press - using your 3 rep max -

1X 5 at 70%, 1x5 at 75%, 1x5 at 80%, 4x4 at 85%, 2x3 at 87.5%, 1x2 at 90%

10 DB snatch 70/50

25 feet HW

10 T2BS

Rest 1 minute

x 10

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