For time - 3 rounds of
21/18 cal row,

15 DB Overhead lunge step 50/35 ,

9 Box Jump overs 24/20,

rest 2 minutes
x 3 (yes 9 rounds total)

On the 2 minutes x 10 rounds

Snatch - Work up to a heavy single!

6 minutes on rest 2 minutes x 3.

AMRAP the following and pick up where you left off.
8 HSPU, 16 DB snatch 50/35, 24 WBs, 48 DU

6 rounds of :

60 seconds on 60 seconds off then rest 3 minutes and repeat -

8 Push Jerks 155/105,
10 C2B
AMRAP lunges

3 RFT of

800m run

120 DU

40 sit-ups

A: 10-1 of
2 arm devil press 50/35
followed by a
200m run after each set

18-15-12-9-6-3 reps for time of:
Thrusters
Bar hop burpees
Power snatches
Toes-to-Bars

Men: 75 lb.
Women: 55 lb.

Goal:

Accumulate 40 HSPU and 20 BM however you must buy in to each round with

The buy In:
20/15 cals of rowing

Time:

90 seconds followed by 1 minute rest
*Time cap is 10 rounds

A: On the 60 sec 1 full snatch at 80%

x 5

Rest 2 minutes

On the 60 sec 1 full snatch at 85%

B: Get your Swole one!

A: 4 xSuperset 12 DB chest Press with 12 DB seated shoulder press

B: 4x Superset 20 reps of empty bar bicep curls with behind the head tricep extensions

The clock starts at 0:00 - the rest intervals are all 2 minutes.

Your rest periods are at the 2 minute mark, 8 minute mark, 16 minute mark, 24 minute mark. All done at the 30:00 minute mark.

AMRAP 9 push ups, 11 C2B, 13 lateral box jumps overs 24/20, 15 WB,

10 rounds of : 60 seconds on 60 seconds off -

5 MU and 5 squat clean thrusters at 155/105,

AMRAP Bar hop burpees

Goal is to get 1+ Burpees each round

As a team of two - complete the following three WODs -

Fran, -21-15-9 (thrusters 95/65 and pull ups)
Grace, 30 C&J at 135/95
Diane 21-15-9 Deadlifts at 225/155 and HSPU
Athletes are working together but only one working at a time.
Switch as needed.

A: 10-1 of
2 arm devil press 50/35
followed by a
200m run after each set

10 RDs for time!

200m run

1 rope climb

10 DB snatch 50/35

10 DB OH lunge

Row 1000m,

75 push press 95/55,

50 muscle snatch,

25 BMU

A:Push press(based off your best jerk) -

at 50% - 3x6 at 55% - 3x5

B: Single Arm heavy DB rows - 4 x12

C: 2 rounds of 20 DB push press 50/35 and 15 C2B.

Rest 3 minutes Repeat

4 minute EMOM of 3 full snatch at 60%

Rest 3 minutes

4 minutes EMOM of 2 full snatch at 70%

Rest 3 minutes 4 minute EMOM of 2 full snatch at 75%,

Rest 3 minutes

4 minute EMOM of 1 full snatch

minute 1 80%

minute 2 82.5%

minute 3 85%

minute 4 85%"

AMRAP in 5 minutes rest 2 minutes x 4 rounds.
30 WB,
15 deadlifts DB 50/35s,
15 burpees to a 25lbs plate
15 Handstand push ups
Pick up where you left off.

On the 2:30 minutes X 12 rounds -
4 full cleans 225/155
40 DU,
12 T2Bs

Score is total rest if you can get 12/12 rounds. In the event you get less than 45 sec of rest take the next round off.

84/68-cal. row
42 medicine-ball sit-ups 20/14 lb.
42 dumbbell squats (50/35 lb.)
80-ft. handstand walk
42 DB squats (50/35 lb.)
80-ft. handstand walk