Snatch : EMOM x 15
1 full snatch
Start at 50% go up every min as long as your are successful
( you should be roughly going up 2-3% every minute)

A: 4 x 20 strict banded pull ups

B: 4 x15 DB bicep curls

C: Max distance D ball carry 100/70 in 90 sec
Rest 3 minutes and repeat

On the 8 mins x 3

2 Rounds of
200m run
15 HSPU 4" deficit
10 Power cleans at 185lbs/125lbs

2 mins on 1 min off x4
10 burpee BJ Over
15 C2Bs
AMRAP DB snatch 50/35

Rest 3 mins

2 mins on 1 min off x4
10 Box step over holding the DB 50/35
15 T2Bs
AMRAP DB snatch 50/35

8 rounds for time of;

200m farmer carries with 2x 32/24 KB 1

legless rope climb

15 BJ 32/24"

BLB WOD #2
In teams of two not three though,

60-50-40 of 

Back squats 155lbs/105 with pull ups, 
Front squats 155lbs/105 with C2Bs, 
OHS 155lbs/105 with Bar Muscle ups

A: Push press
1x10 at 60%
1x8 at 65%
1x6 at 70%
2xAMRAP at 75%

B: Strict Press- 1 x10 at 50% 1x8 at 60% 3x5 at 65%

C: "NANCY"
5 RFT of
400m run and 15 OHS at 95/65

Row and Bench!

500m row
30 bench press at 185/125
1000m row
20 bench press 185/125
2000m row
10 bench press 185/125

A: EMOM x 5
3 full snatch at 75%
Right into
EMOM x 5
2 full snatch at 80%
Right into
EMOM x 5
1 full snacth at 85%
B: 1 min plank 30 sec hollow body flutter kicks 30 weighted russian twist Rest 2 minutes x3
C:3 min bear hug 100/70 DBall rest 2 mins and repeat

10 Devil Press 2x 35/25
200m run
30 WB
Rest exactly 2 minutes
x 5

Every 3 minutes x 4
24/20 cal row
15 T2Bs
9 DB push press 50/35

Rest 3 minutes

Every 3 minutes x 4
Run 200m
15 push ups
9 DB push press 50/35
Score is total rest score A and B separately

A:1 min plank 30 sec hollow body flutter kicks 30 weighted russian twist Rest 2 minutes

B: Strict Press 3 x10 at 50% 2x8 at 60%

C: 12 min AMRAP of 40 DU 8 ring dips

1 rope climb

*Solo or in teams of two

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Broken any way you desire
Ideally wearing a vest 20/14
* runs are done together

Complete as many rounds as possible in 20 minutes of:
200m run
8 toes-to-bars
10 dumbbell hang clean and jerks (50/35)

2km row +
20 RDs of
4 push ups
8 WBs

A: EMOM x 5
1 full snatch at 75%

Right into

EMOM x 5
1 full snatch at 80%

Right into

EMOM x 5
1 full snacth at 85%

Accessory work:
A: 4 x 12 strict banded chest to bar pull ups

B: 4 x15 skull crushers

C: 3 min bear hug 100/70 DBall

On the 3 mins x 10
ODD Rounds
200m run
15 C2Bs

Even rounds
15 DB (two arm) thrusters 50/35
15 One Arm Devil press 50/35

Score is total rest

Gym is closed

Happy long weekend - gym cis closed

1 mile run together
Then switching every round
30 rounds of
5 DB deadlifts 50/35
3 DB thrusters
1 DB devil Press

Strict Press-

2x5 at 65% 2x3 at 75% 2x1 at 85% 1 AMRAP at 90%

B:For time:
"Helen"
3RFT
400m run
12 pull ups
21 KBS 24/16