A: Grip Work:
Accumulate 3:00 in a dead hang

B1: Full clean and jerk 
on the 90 sec x 6
3 at 70% and 3 at 75%
1 full clean + 1 hang full clean + 1 jerk

B2:on the 90 sec x 4
all at 80%
1 hang clean + 1 jerk

C: Deadlift
1x12 at 50%
1x8 at 60%
1x6 at 70%
3x5 at 75%
Rest approx 2 minutes between sets

6 mins on
3 mins off
x 3
AMRAP
100 DU
50 DB snatch 50/35
50 WBS
25 T2Bs

Start back at the top on each 6 mins piece.
The goal is to complete one full round in each 6 min piece.

6 rounds of : 
1:15 on 1:00 off - 

8 Front Squat 185/125
8 HSPU at 3" deficit
AMRAP Burpees

Rest 3 minutes

6 rounds of : 
1:15 on 1:00 off - 
6 RMU
8 Power cleans 185/125
AMRAP Burpees

A: Strict Press
Work up to a heavy 2 RM
Then back off 10 %
5x3

B: 4x12 per leg
Back rack lunges
135/95

C:1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats
Bar-facing burpees
50/35lbs 

Partner WOD switching as needed
12 rounds of: 
12 jerks at 155/105, + 2 rounds of C2B Cindy. 

Complete as many rounds as possible in 20 minutes of:
14 toes-to-bars
7 Double dumbbell hang snatch 50/35
16/14-cal. row

Part A: 12 MIn EMOM
1. 40 sec plank hold
2. 30 sec hollow body hold
3. 30 russian twist with 20/14 med ball

Part B: 40-30-20-10 of 
GHD sit-ups and pistols with 
4-3-2-1 of Rope climbs

A: Grip Work:
0:45 sec per side pinch plate 35/25
Wrist Ext 20 per side light weight

B1: Full clean and jerk 
on the 90 sec x 5
all at 70%
1 full clean + 2 squat + 1 jerk

B2:on the 90 sec x 5
all at 75%

1 full clean + 1 squat + 1 jerk

C: Deadlift
1x12 at 50%
1x8 at 55%
1x6 at 60%
3x5 at 70%

5 minutes on 3 minutes off
x 4
AMRAP
42 DU
21 WB
15 C2Bs
9 Devil Press 50/35

Regardless of where you end up, start back at the top on each round.
The theoretical goal is 2 rounds each 5 mins

6 rounds of : 60 seconds on 60 seconds off - 
7 Power cleans at 185/125
7 HSPU 3" deficit
AMRAP Jumping Lunges

Rest 2 minutes

Then 6 rounds of 60 seconds on 60 seconds off 
14 deadlifts 185/125
7 RMU
AMRAP Jumping Lunges

A: Strict Press
Work up to a heavy 3 RM
Then back off 10 %
4x4

B: 4x10 per leg
Back rack lunges
135/95

C: 30-20-10 of
Cals on the rower
DB Push press 50/35lbs
Push ups

In teams of two - For time with only athlete training at a time. Complete the following: 

400 DU, 
200 WB, 
100 ring dips, 
50 power cleans at 155/105
25 BM

18-15-12-9-6-3 reps for time of:
Thrusters
Bar hop burpees
Power snatches
Toes-to-Bars

Men: 75 lb.
Women: 55 lb.

5 rounds of : 60 seconds on 60 seconds off -

12 DB thrusters 50/35 12 DB front rack lunges

AMRAP Burpees

Rest 3 minutes

Then

5 rounds of 60 seconds on 60 seconds off -

6 BM 12 WBs AMRAP Burpees

A: Grip Work
0:45 sec per side Hex DB hold
Wrist Ext 20 per side light weight

B: Full clean and jerk 
on the 90 sec x 8
all at 70%
2 full clean + 1 squat + 1 jerk

C:Deadlifts
1x10 at 50%
1x8 at 55%
1x6 at 60%
1x5 at 65%
3x4 at 70%

4 mins on
4 mins off 
x 4
AMRAP
7 S2O 155/105, 
9 deadlifts 155/105, 
11 Burpee box jumps overs 24/20
13 T2Bs

Start each 4 min piece back at the start

See you on Tuesday!

Countdown from 22... by 2

22-19-17-15...1 of
WBs
DB snatch 70/50lbs
BJs 24"/20"

Switching as needed

30-20-10 of
Thrusters at 95/65
and 5-4-3 rope climbs

Rest 2 mins

10-20-30 of
OH Lunges 95/65 and
Ring Dips

Rest 2 mins

30-20-10 of
Front squats and HSPU

7 rounds of
7 DBs Thrusters
49 DU

rest 3 minutes

7 rounds of 
7 C2BS
7 Burpee BJO at 24"/20"