With a partner
3 rounds for time
switching as needed

15 front squats 95/65
30 toes-to-bars
15 thrusters

15 front squats
30 chest-to-bar pull-ups
15 thrusters

15 front squats
30 bar muscle-ups
15 thrusters

17 min cap

40 Burpees
75/55 pound Snatch, 30 reps
30 Burpees
135/85 pound Snatch, 30 reps
20 Burpees
165/105 pound Snatch, 30 reps
10 burpees
195/125 pound Snatch, as many reps as possible

EMOM for as long as you can

Minute one 10 cal row
Minute two 10 empty bar thrusters
Minute three 10 burpees
Minute 4 rest

Add one cal and burpee to minute on round 2, and so on and so forth.

Ultimate goal is to finish the round of 20, and live to celebrate:)

A: Plank hold - front 1 minute,L side 45 sec, R side 45 sec -
Rest 1 minute x 2

B: 1 power clean + 1 Full clean
EMOM x 12
1 rep at 77.5%

Bench Press - using your latest 3 RM -
1x8 at 65%,
2x6 at 70%,
2x5 at 75%
3x4 at 80%
1 AMRAP at 85%"

On the 10 minutes x 3
RD 1
125 DU
75 WB
50 T2Bs

RD 2
100 DU
50 WB
25 T2Bs

RD 3
RD 1
60 DU
30 WB
15 T2Bs

Score is total rest

1:1
1:00 On 1:00 off X 6
16/12 cal row
AMRAP Burpees over the rower

Rest 3 mins

1:00 on 1:00 Off x 6
8 DB thrusters 50/35
8 C2Bs
AMRAP
burpees over the DBs

A: Weighted dips 3 x 12 as heavy as you can go + 1 AMRAP strict at BW
B: 1 set for max reps of strict HSPU, then drop 50% of that number for a 5 Min EMOM

Part C:

Complete as many rounds as possible in 12 minutes of:

12 kettlebell swings
12 kettlebell squats
12 single-arm kettlebell push presses

16-kg KB
24-kg KB

A: Annie + Jackie + Elizabeth + Karen for time switching as needed

You must rest exactly 2 mins between each WOD.

Annie = 50-40-30-20-10 of DU and sit-ups
Jackie = 1000m row, 50 empty bar thrusters, 30 pull ups

Elizabeth = 21-15-9 of squat cleans at 135/95 and ring dips

Karen = 150 WB for time

4 RFT
8 BM
16 OH lunges at 50lbs

Rest 4 mins

5 RFT of
350m/300m Row
2 rope climbs

40 minute EMOM
1. 16/12 calories on the erg
2. 10 ring dips
3. 12 DB thrusters 50/35
4. 10 C2Bs

A: Plank hold - front 1 minute,L side 45 sec, R side 45 sec -
Rest 1 minute x 2

A: Full clean
On the 45 sec x 15
1 rep at 75%

Using your 3 RM Bench Press -
3x8 at 65%,
2x6 at 70%,
+ 1 AMRAP at 75%

Every 5 mins x 6

60 DU
6 RMU
30 DB snatch 50/35

*Score is slowest round

1:1 work to rest
1:00 On 1:00 off X 4
10 Jerks at 155/105
10 Bar hop Burpees
AMRAP WBs

Rest 3 mins

1:00 on 1:00 Off x 4
12 lunges 155/105
12 T2Bs
AMRAP
WBS

Rest 3 mins
1:00 on 1:00 Off x 4
14 deadlifts 155/105
14 push ups
AMRAP
WBS

A:Strict Press
1x10 at 50%
1x8 at 60%
1x6 at 70%
4x4 at 75%

B: OHS
Using your 1 RM snatch
4x5 at 80%

C: 9 min AMRAP of
9 deadlifts 155/105
7 Bar hop burpees

5 ring dips

25 min AMRAP
60 cal row
followed by
4 rounds of:
3 RMU, 6 BBJO 24/20, 9 DB snatch 70/50

Split the cals evenly and switch on the rounds only after a completed round

10-8-6-4-2 of
Full Snatch 155/105
and Bar MU
Rest 5 mins
2-4-6-8-10
Push Jerks
and Wall walks

40 MIN EMOM
1.16/12 Cal row
2. 16 BJ overs at 24/20
3. 14 sit-ups
4. 14 push ups

A: Full clean EMOM
On the 30 sec x 20
1 rep at 70%

B: Bench Press
Using your 3RM Bench Press*

1x10 at 50%
1x8 at 60%
3x5 at 65%

C: 5 x 20 strict pull ups (banded if needed)

On the 6 minutes X 4 -
60 DU
30/24 cal row
20 HSPU (3" deficit for rounds 1, 2, no deficit fro rounds 3 and 4)
20 C2Bs
Score is total rest

1:1 Work to rest!
1:00 On 1:00 off X 6
5 deadlifts
5 hang cleans
5 push jerks
155/105
AMRAP WBs

Rest 4 mins

1:00 on 1:00 Off x 4
8 thrusters 155/105
12 T2Bs
AMRAP
WBS