A: Max distance HW in 2 minutes

Part B:

75 cleans, 135/95 lb.
300 double-unders

3 minutes on 90 sec off x5

400m run then AMRAP

12 Bupree BJ overs 24/20

8 HSPU

4 TGU 24/16 KG KB (2 per arm)

A: Snatch cluster
9 min Full snatch EMOM - every minute on the minute 1 full snatch at 80%

B: Amanda
9-7-5
MU and Full snatch 135/95

120DU, 60 WB, 30 T2Bs, 20 DB lunges ( In front rack 50/35).

Rest 2 minutes then

60 DU, 30 WB, 20 T2Bs 15 DB lunges,

rest 2 minutes and finish with

30 DU, 15 WB, 10 T2Bs, 10 DB lunges.

The goal is to try and never break a set. If you do pick up within 10 seconds and keep going.

On the 2 :20 minutes X 12 rounds -

9 KBS 2/1.5 pood
7 Box Jump Overs 24/20
9 C2Bs

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