AMRAP 20:

20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35#)

A: 6 Sets at increasing Loads:

Deadlift 3-3-2-2-2

B:

5 Rounds For Time
50 Double Unders
40-ft. Single-Arm Overhead Walking Lunges (50/35#)

For time -
800m run, 60 DB snatch 50/35, 30 HSPU,
400m run, 40 DB snatch, 20 HSPU
200m run, 20 DB snatch, 10 HSPU

A: Test your 2000m row

B:3 RFT of
25 GHD sit-ups/sit-ups
15 DB thrusters 50/35

A: On the 2 minutes x 10 at increasing loads

1 clean deadlift + 1 clean high pull + 1 hang clean + 1 jerk

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:
- 2 minute mark
- 8 minute mark
- 18 minute mark
- 26 minute mark
- 30 minute mark WOD ends

AMRAP the following and pick up where you left off -
30 cal row, 20 WB, 10 C2Bs, 1 length (40 feet) of HW

60 sec on 60 seconds off x 6
rest 2 minutes and repeat.

6 Power snatch 135/95
8 Bar Hop Burpees
AMRAP T2Bs

AMRAP 12:

2 Power Snatches (155/105#)

4 Power Cleans

60 Double Unders

For time:
200 DU,
200m run
1 rope climb

100 WB,
200m run
1 rope climb

50 T2B,
200m run
1 rope climb

8 DB thrusters at 50/35,

25 feet of lunging DBs held in at the front rack,

12 C2B,

25 feet of lunging DBs held in at the front rack,

Rest 90 sec
x 6

800m run, 60 DB snatch 50/35, 30 HSPU,
400m run, 40 DB snatch, 20 HSPU
200m run, 20 DB snatch, 10 HSPU

For Time

250/200m Row

500/400m Row

750/650m Row

1,000/800m Row

750/650m Row

500/400m Row

250/200m Row

- Rest 1:00 between efforts

A: On the 2 minutes x 10 at increasing loads

1 Full clean + 2 squats + 1 jerk

On the 7 minutes x 3
10 Muscle-ups
400m run
15 Strict HSPU
200m run

Score is total rest

1 min on 1 min off
x 12
4 power cleans 135/95
6 bar hop burpees
AMRAP lunges

Score is total lunges

21 Wall Balls
21 HSPU
21 DL 185/125
15 Walls Balls
15 HSPU
15 DL
9 Wall Balls
9 HSPU
9 DL

Rest 5 minutes then

Part B: Max Du in 2 minutes

The most epic on day competition! Come and cheer everyone on!

10 Burpee Box Jump Overs 24/20
10 OHS 135/95
20 Burpee Box Jump Overs
20 Front Squat
30 Burpee Box Jump Overs
30 Back Squat
20 Burpee Box Jump Overs
20 Front Squat
10 Burpee Box Jump Overs
10 OHS

3 RFT of
400M row
20 T2Bs
40' of lunges holding 50/35lbs DB in front rack

Part B: 15 minutes of mobility

A: On the 60 sec 1 full snatch at 80%
x 5
Rest 2 minutes
On the 60 sec 1 full snatch at 85%
x 5
Rest 2 minutes
1 snatch at 90%

Part B:
12-9-6-3 of
MU and
Power cleans and 185/125