A: Push Press
All sets based off your 1 RM clean and Jerk
1x10 at 50%
1x6 at 60%
2x5 at 65%

B: Push Jerks
1 x 5 at 65%
1x5 at 70%
3x4 at 75%

C: Front Squats
Based off your 1 RM clean and jerk
1x5 at 75%
3x4 at 80%
1x3 at 85%

D: Single are heavy DB rows 3x15

E: Bicep curls - 4 x20 with empty barbell

New workout every 10 minutes (score is total rest)
At 0:00
3 rds of
7 MU and 21/18 cal row
At 10:00
4 RDS of
7 TGU 24/16 and 21 KBS
At 20:00
5 RDS of
7 T2Bs and 21 empty bar thrusters 45/35

On the 2:30 x 10
Start with 3 of each. Each round goes up by 1 on all movements.
When you can no longer complete the round. Take a recovery round. Then start again with one rep less and hold that for the remaining rounds.

Power Clean @ 135/95 lbs
Bar Facing Burpee
Thruster
Bar Facing Burpee

A: Bench Press
Based off your 5 RM
1x8 at 60%
1x7 at 70%
1x5 at 80%
1x3 at 85%
2x3 at 90%

B: For time:

200 DU

100 lunges

50 Burpees to a 12" box

25 C2Bs

3 rounds for time
Row 100 cals
75 DB snatch 50/35
50 HSPU (3" deficit)
25 ring dips

Switch as needed with your partner.

12 MINUTE AMRAP
21-15-9
Deadlifts (165, 115lb)
Pull-ups
Right into…
15-12-9
Front Squats
Chest-to-Bar
Right into…
12-9-6
Shoulder-to-Overhead
Bar Muscle-ups

On the 6 minutes x 4
80 DU
1 legless rope climb
40 WB
1 legless rope climb
20 GHD sit-ups

A: Push Press
All sets based off your 1 RM clean and Jerk
1x10 at 50%
1x8 at 55%
1x6 at 60%
2x5 at 62.5%

B: Push Jerks
1 x 5 at 65%
3x5 at 70%

C: Front Squats
Based off your 1 RM clean and jerk
1x5 at 60%
1x5 at 65%
3x5 at 70%

D: Bicep curls 4 x 12 per side
E: Flat bench pull overs - 4x15

Wall ball Shots: 20/14# pound ball, 10/9 ft target. (Reps)
Sumo Deadlift High-Pull: 75/55 pounds (Reps)
Box Jump: 20"/16" box (Reps)
Push Press: 75/55 pounds (Reps)
Row: calories (Cal)

1 min to AMRAP every station. Rest 1 min after each full round. 3 rounds total

On the 2 mins x 12 Rds
Odd rounds:
7 Double Arm Devil Press 50#/35#
14 C2Bs

Even Rounds:
12 DB Thrusters 50/35
6 MU

The goal is simple
Finish every set in a minute and earn a minute of rest.

If you get less than 30 sec of rest take the next round as recovery
and reduce the rep count by 1 on all movements for the remainder.

Good luck!

A: Bench Press
Based off your 5 RM
1x8 at 60%
1x6 at 70%
1x4 at 80%
1x3 at 90%
1x2 at 100%

B: Deadlifts - 1x6 at 60% and 1x5 at 70%, 3x5 at 75%

C:

All at your 2km pace.
Row 600m rest 1 minute x 5
Rest 3 mins
Row 1km (at 2km pace)
Rest 2mins
500m hard effort

Partner - For Time switching as needed
6 Rounds of
30 Back Squats (135/95)
3 Legless Rope climbs
30 HSPU 3" Deficit

A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.
Rest 3 minutes then
B: 21-15-9 of thrusters 115/85 and 10 BM after each set.

32 MIN EMOM

1.16/12 cal row

2. 14 Burpees over the rower

3. 12 T2Bs

4. 16 KBS at 24/16

All sets based off your 1 RM clean and Jerk

A: Push Press
1x10 at 50%
1x8 at 55%
3x6 at 60%

B: Push Jerks
6 x 3 at 65%

C: Front Squats
Based off your 1 RM clean and jerk
1x5 at 60%
3x5 at 65%

D: One arm heavy DB rows - 4x10 E: Bicep Curls 4x15 per side Record all weights so we can increase over the coming weeks.

On the 9 mins x 3
90 DU
60/50 cal row
30 T2Bs
15 One Arm Devil Press 50/35

1:30 on 60sec off off x3
Rest 3:00 mins
x 3 cycles
(So yes 9 rounds total)

Cycle 1 - 14 DB front squats 50#/35#, 7 RMU, AMRAP WBs

Cycle 2 - 14 DB Push Press, 14 C2Bs, AMRAP WBs

Cycle 3 - 14 DB deadlifts, 2 legless rope climbs, AMRAP WBs

Score each section separately

A: A: Bench
Set your 5 rep max as 100%
1x8 at 60%
1x6 at 70%
2x5 at 80%
2x3 at 90%

B: 7 min AMRAP

7 BJ 24"/20" (must step down)

7 Muscle snatch 75/55

In teams of 2
Switching Every Round

1-10 of Power snatch 135/95 + 1

Round of C2B Cindy

Rest 3 mins
10-1 of Push Jerks + Lateral 2 foot jump Barbell Burpee Bar Hop

10-1 of DL 225/155 and T2Bs
with 20 feet of HW between movements