A: EMOM x 5
2 full snatch at 75%

Rest 3 mins

EMOM x 5
1 full snatch at 80%

B:Bench Press Test 2x5 at 65% 2x3 at 75% 2x1 at 85% Find 1 RM

Happy Birthday Jay! 05/18/1978

On the 4 mins until you've reached 1978m of rowing.

Buy in with
5 RMU
18 HSPU

3 rounds for time with a 3 mins after each round

500M run
25 S2O 135/95
25 back squats 135/95
25 T2Bs

3 mins on 90 sec off
x 4
30/24 cal row
30 WB
AMRAP single arm Devil Press 50/35

Rest 3 mins then...
3 mins on 90 sec off
x 4
200M run
20 burpees over the rower
AMRAP single arm Devil Press 50/35

Score is total reps on each AMRAP

1 mile run
300 DU
2km row

For time switching as needed

30 snatches 185/125
200m run (together)
2 rope climbs (one each)

30 C&J
200m run (together)
2 rope climbs (one each)

30 back squats
200m run (together)
2 rope climbs (one each)

30 deadlifts
200m run (together)
2 rope climbs (one each)

Part A: Strict press
Establish a 10 rep max, once you've done that remove 10% and hit that weight for 2x10

Part B:

5 RFT of
400m run
20 front squats 135/95
20 C2Bs

15 DB Deadlifts 50/35
40 feet of HW
15 DB Push press
Rest 1 minute
x 10

A: EMOM x 10
2 full snatch at 75%

A: Bench Press
Based on the new 1 RM or highest Theoretical max achieved in the last block.
2x3 at 60%
2x3 at 70%
2x3 at 80%
1 AMRAP at 85%

*use this formula to see if you get a theoretical PR based on your reps on the AMRAP

(W x R x 0.0333)+W = Theoretical 1RM

1000m/800m row
25 lunge steps with 95/65 on your back
50 DU
Rest 2:30 minutes
x 4 rounds

2 mins on 1 min off
x 5
30 WB
15 T2Bs
AMRAP BBJO at 24"/20" must step down)

Rest 3 mins then...

2 mins on 1 min off
x 5
200m run
15 T2Bs
AMRAP BJO at 24"/20" (must step down)

Score is total reps on each AMRAP

A: Deadlift - Based on new 1 RM
Based on new 1 RM or highest Theoretical max achieved in the last block.
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%

*use this formula to see if you get a theoretical PR based on your reps on the AMRAP

(W x R x 0.0333)+W = Theoretical 1RM

B: "Running Cindy"
5 RFT of
200m run
2 rounds of C2B Cindy

With a partner for time:

Complete 75 Devil Press ( 2xDumbell 35/25) - only one set per team

However at the start of each 5 minute window you must buy in with:

50 DU simultaneously
200m run together
2 rope climb (1 each)

A: 10-1 of
Front squats at 185/135
Bar facing Burpees

Rest 5 minutes
B:
1-10 of
Jerks 185/135
BM

A:

Complete as many rounds as possible in 12 minutes of:

12 burpees
24 OHS at 75/55lbs
48 double-unders

B: Mile run at 85% effort

Not a max effort but getting use to running again.

EMOM x 10
3 full snatch at 70%

B: Bench Press
Based on new 1 RM or highest Theoretical max achieved in the last block.
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%

*use this formula to see if you get a theoretical PR based on your reps on the AMRAP
(W x R x 0.0333)+W = Theoretical 1RM
C: Seated strict DB shoulder press 4x AMRAP

On the 9 mins
x 3

50/40 cal row
40 WB
30 DB snatch 50/35
20 T2Bs

Score is total rest

Expectation is 7 mins of work with 2 mins of rest

On the 3 x 10

200m run
15 C2Bs
10 DL 225/155

The goal is to move fast.
You should get at least 1:1 work to rest
Score is cumulative time.

5 rounds for time of:

Run 800 meters
30 kettlebell swings
30 pull-ups

24-kg KB 32-kg KB

Switching every movement with your partner

22 MINUTE AMRAP
20 Calorie Row
20 Wallballs (20, 14lb | 10 ft / 9 ft)
20 Single Dumbbell Step-overs (50, 35lb) (24, 20in)
60 Double-unders each ( done simultaneously)