Part A:

Work up to a heavy triple on bench

Part B:

3 RFT

Run 400m

25 KBS 24/16

25 OH lunges

21-15-12-9-6-3 of

Strict HSPU,

front squats 185/125,

and bar hop burpees

For time:
40-30-20-10 of
Cal Row
WB
Rest 5 minutes
4 rounds of
200m run
15 C2Bs

Every 3 minutes x 10
20 feet HW

4 BM

20 feet HW

8 DB Hang full clean 50/35

A: Snatch cluster
6 min Full snatch EMOM - every minute on the minute 2 full snatch at 75%

B: For time
100 DU
20 HSPU
80 DU
15 HSPU
100 DU
10 HSPU

5 mins on 2 minutes off x 4 -
500m run then AMRAP:
24 T2Bs,
12 DB deads 50/35
24 lunges

Start back at the top at each new round.
Score is total reps

On the 2:10 seconds X 12 rounds -
5 MU
5 thrusters at 135/95
5 Bar Hop Burpee

2km row

1 mile run

300DU

20 Min AMRAP:
12 OH lunge steps 50/35,
24 alternating DB snatches,
12 C2B.

For time:
200m run
45 Deadlifts, 115/75
200m run
35 Hang Power Cleans, 115/75
200m run
25 Push Jerks, 115/75
200m run
15 Overhead Squats, 115/75

Part A: EMOM x 5 Max strict push ups (single set)
Part B: EMOM x 5 Max strict pull ups (single set)

Part C: For time

800m run
25 T2Bs

400m run

25 KBS 24/16

A: Snatch cluster 6 min Full snatch EMOM - every minute on the minute 3 full snatch at 70%
Part B:

3 RFT of
200m run
15 C2B
10 DB thrusters 50/35lbs

Time cap of 7 minutes with a 2 minute rest after the time cap.

All sections are for time with a sec penalty added for any missed reps/meters

A: Row 1500m/1250m.
B: Annie(50-40-30-20-10 of DU and SIt-ups) .
C: Karen(150 WB)

On the 2:00 minutes X 14 rounds -
4 MU,
5 Double arm devil press 50/35

100 double-unders
10 squat cleans, 185/125 lb.
5 rope climbs
80 double-unders
8 squat cleans,
4 rope climbs
60 double-unders
6 squat cleans,
3 rope climbs
40 double-unders
4 squat cleans,
2 legless rope climbs
20 double-unders
2 squat cleans,
1 legless rope climb

A: 42-32-18
Row for cals and alternating DB hang snatch 50/35

Rest 10 minutes

Establish a 3 Rep max deadlift

1 all the way up to 10 of:
C&J 155/105
+ 1 RD of Cindy before each set of CJ

30 MIN EMOM

1.HW 40 feet

2.20 KBS at 24/16kgs

3.10 BM

4. AMRAP Burpee BJ overs at 24"/20"

5. Rest

A: Snatch cluster
6 min Full snatch EMOM - every minute on the minute 3 full snatch at 65%


B: For time:
500m run
40 WB
30 DL at 165/105
20 pistols
10 MU

On 6:30 minutes X 4 -
400m run,
20 T2B,
80 DU
40 DB snatch 50/35

The goal is to stay unbroken and consistent on every round.
Your score is the total accumulated rest.