A: Strict Press

1x5 at 70%
1x5 at 75%
1x3 at 80%
1x3 at 85%
2x1 at 90%
1 AMRAP at 95%

B: 4 rounds for time of

Handwalk 25 feet
15 T2Bs
15 DB front squats at 50/35 DB

Handwalk 25 feet

12 rounds switching every round
12 Front rack lunges 1355/95
12 C2Bs

rest 2 minutes

8 rounds switching ever round
8 clean and jerks 135/95
8 ring dips

Rest 2 minutes

4 rounds switching every round
4 Power snatch at 135/95
4 BM

rest 2 minutes

1 round each
Row 400m

4 RFT
32 WB
16 deadlifts at 185/125
8 Bar hop burpees
1 rope climb
1 legeless rope climb

32 min EMOM
1. 20 GHD sit-ups/sit-ups
2. 20 pistols
3. 20/16 cal bike/ row
4. Rest

A: snatch warm up - empty bar up to 50% with muscle snatch and snatch balance, sotts press.

B: Snatch drills -Snatch grip deadlift, lower the bar below the knee and full snatch - 2 sets at each weight go up 10 %

C: OHS squats - 5x5 at 85% of 1 RM snatch

With an 8 minute time cap

Row 2km/1.6km

rest 4 minutes

Complete 8 rounds of

8 C2Bs
8 HSPU
8 lunges

again with an 8 minute Cap

On the 4:00 minutes x 7

50 DU
10 squat clean thrusters at 165/105
5 MU

Goal is a work to rest ratio of 1:1

21 pull-ups
42 double-unders
21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders
18 thrusters (weight 2)

15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Partner WOD
Starting at 0:00
A: Switching every round
8 rounds of DT!

Starting at 12:00

B: 6 rounds switching every round of
400/350 with 8 burpees over the rower

Starting at 24:00
100 WB and 50 BM switch as needed

Score each section separately and you cannot start the next part until the indicated start time.

21 pull-ups
42 double-unders
21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders
18 thrusters (weight 2)

15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

200 DU
7 rounds of C2B CINDY
100 DU
5 rounds of C2B CINDY
50 DU
3 rounds of C2B CINDY

On the 2:00 minutes x 10 clean and jerk complex

1 deadlift
1 clean
2 front squat
1 jerk
Two sets at every weight and go up by 5% if successful

Three parts all 6 minutes on followed by a 3 minute rest and rotate to the next part.
A: For time row - 1500m/1200m

B: For time
6 rounds of
12 DB snatch 50/35
12 T2Bs

C: For time
6 rounds of
12 DB single arm Push press ( 6 per side)
12 HSPU

Your score is time in each section added together. If you don't finish, add 1 second per miss rep and 1 second per 10m in the row.

On the 3 minutes
x 4
Rest 4 minutes and complete another 4 rounds in reverse order
6/4 MU
6 Front squats 185/125
6 Jerks 185/125
6 bar hop burpees

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bar-facing burpees

225/155-lb barbell

Time cap: 10 minutes

"Partner MASH"
At the 0:00 mark
Start with 20 rounds of Holleyman
switching every round
5 Wall Ball Shots (20/14 lb)
3 Strict Handstand Push-Ups
1 Power Clean (225/155 lb)

At the 15:00
10 rounds (switching every round) of:

8 front rack lunges 135/95
8 C2Bs

You can't start until you hit those times, you can't start as well unless you finished the previous section

Scopre is time for part A and Part B separately

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bar-facing burpees

225/155-lb barbell

Time cap: 10 minutes

30 Min EMOM

1. Ski 14/12 cals

2. 20 SDHP 75/55

3. Row 16/14 cals

4. 20 Thruster 75/55

5. Rest

Part A:

All on the 90 seconds:

A1: Hang Power snatch singles - 4 at 75%
A2: Power snatch singles - 4 at 80%
A3: Full snatch singles - 3 at 85%
A2: Full snatch singles 3 at 90%

Part B:

15-12-9 of:
Push jerks 135/95
C2Bs

3 x 9 minutes with 3 minutes rest between sets
Each sets starts with
150 DU
75 Cal Row
50 WB
With the remaining time
AMRAP
10 Handstand Push-Ups
20 T2Bs