Switching Every round
200m round
10 DB Thrusters 50/35lbs
10 C2BS

10 Rounds for time

10-1 of
Power snatch 155/105
+1 Round of 

5 HDST to a 4" deficit + 10 lunges
After each set

36 MIN EMOM

1. 60 DU

2. 3 rope climbs

3. 20 GHD sit-ups

4. Bike 18/14 cals or ski 16/12 cals

5. 14 Burpees

6. Rest

A: Deads - On the 2 minutes
1x10 at 40%, 1x8 at 50%,

1x6 at 60%, 1x4 at 70%, 1x3 at 75%, 2x3 at 80%,
2x3 at 82.5%, 1x1 at 85%  

B: Empty Barbell bicep curls - 3 x AMRAP

C:DB seated shoulder press 3x12

Part A: 

3 x 

1 min plank

30 sec hollow body hold
No rest

Part B:

3 minutes on 90 seconds off x 6 rounds - 
200m run, 
60 DU, 
4 MU, 
AMRAP KBS 24/16 

Part A: 60 seconds on 30 seconds off X 10 rounds of:

20/14 cals on the rower AMRAP WB

Rest 5 mins
Part B: 60 seconds on 30 seconds off X 10 rounds - 

8 Burpee Box Jump over (24" Box) AMRAP WBs

Part A:

5 x 500m row at 2km pace
Rest 1 min after each set

Part B:

Complete as many rounds as possible in 10 minutes of:

10 ring dips
200 m run
10 toes-to-bar

FOR TIME

24 BOX JUMP OVER 28”/24"

12 BURPEE BAR MU’S

24 STRICT HS PU’S

200m farmer carry with 24/16kgs KB in each hand

24 STRICT HS PU’S

12 BURPEE BAR MU’S

24 BOX JUMP OVER 30”

10 SANDBAG OVER THE SHOULDER 100/50

Part A: From the rack work up to heavy triple OHS

Part B:
30-20-10

THRUSTER 115/75

50FT HS WALK

-INTO-

25 FT OH AXLE BAR LUNGE TO FINISH @ 155/115

Part A:

40/28 CAL ROW

80 DOUBLE UNDERS

40 CTB PULL UPS

80 DOUBLE UNDERS

40/28 CAL ROW

REST 5 MINS

PART B- 1 MILE RUN

A: Deadlifts
6x3 at 80% on the 90 sec
B: 3x20 bicep curls
C: Bent over DB single arm row 3x15 as heavy as you can.

D: Strict press find your 2 RM

"On the 6 minutes X 4 rounds.  
400m run, 
30 WB
20 Burpee BJO at 24"/20"

Score is total accumulated rest 

Part A: 2 min on 1 min off x 5
30/24 cal row
AMRAP DB snatch 70/50

Rest 5 min

3 rounds

200m run

10 thrusters 115/85

15 C2Bs

A: Strict press 4x3 at 85%

B: Push Press
4x5 at 70%
3x4 at 75%
2x2 at 80%

C:4 RFT of
20 GHD sit-ups

15 OHS 135/95

200m run

*Switching Every Movement

8 rounds of
12 thrusters 135/95
6 RMU
12 Bar Hop Burpees

Rest 1 minutes

500m run together

Rest 1 minutes

8 rounds of
6 thrusters 135/95
3 Rope climbs
6 Bar Hop Burpees

A:  Strict C2B pull ups 4 x 10 

B: Strict ring dips 5x10 with 2 sec pause at the top

C:5 RFT of
40 Feet of HW
20 T2Bs
20 steps of Front rack lunge 50/35 DBs

Part A:

1 min plank
20 V-ups
15 sit-ups
Rest 1 min x 3

Part B:

10-1 of

Clean and jerk 205/145

200m run

A: Deadlifts
Every 30 sec x 20
1 rep at 75%

B: 3x15 bicep curls

C: Bent over DB single arm row 3x12 as heavy as you can.

D:"JT"

21-15-9 of

HSPU

Ring Dips

Push ups

*30 min Time Cap

Row 120/100 cals
40 Burpees over the rower
40 DB snatch at 70lbs/50lbs

Rest 2mins

Row 60/50
20 Burpees over the rower
20 DB snatch 70/50

Rest 2 mins

Row 30/24 cals
10 burpees over the rower
10 DB snatch 70/50

Part A: 6 cycles of -1:45 minutes on 1 minute OFF - run 200m, 1 legless rope climb, AMRAP DT

*pick up where you left off on DT*

Rest 3 mins

For time:
50 WB
1 Rd of DT
50 WB