20 minute EMOM

Odd minute - from the rack back squat 205/145 (55% of your 1 RM) x 10

Even Minute - Push Press 135/95 (55% of your 1 RM) x 5

5 rounds of 80 seconds on 40 seconds off -

1 RD of DB 50#/35# DT
AMRAP HSPU
Score is total HSPU

Rest 5 minutes

5 rounds of 80 seconds on 40 seconds off -
AMRAP CINDY

6 minutes on, rest 2 minutes x 3.

Run 400M
80 DU
then with the remaining time AMRAP
Cals on the rower

Start fresh every round

70 seconds on 50 seconds off x 4.
Rest 3 minutes x 3 cycles.

5 Full cleans 185/125,

12 C2B,

AMRAP bar hop burpees.

3 RFT

400m run

21 Pull ups

15 HSPU

9 deadlifts 185/125

Part A:

Push press

EMOM x 10 hit a triple at 50% of your best jerk

Part B:

3 RFT of
30 sit-ups
15 cal row/ski
2 Rope climbs

1 mile run
200 DU,
100 feet of HW
75 air squats
50 T2Bs,

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