On the 5 minutes
X 5 rounds 

50 DU
25 T2Bs
15 front squats at 135/105
10 Push jerks 135/95
Score is total rest

90 seconds on 90 seconds off 
x 12 rounds
Odd rounds: 20/16 cal on the rower
AMRAP WBs

Even rounds
16 DB thrusters 50#/35#
8 BM
AMRAP WBs

Score is total WBs for A and B

A: Squat
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%

B: Accessory - GHD back ext 3 x30 at BW + 2 x 20 weighted

C:10-9-8-...1 of
DB Thrusters at 50/35

and Box Step Over at 24/20 holding one DB only (any which way)

Switching Every Round with your partner
30 rounds of: 
4 front rack lunges
+ 4 push press
+ 8 bar hop burpees
135/95

A: Core work 

A: Core work 

12 min EMOM

1. 0:30 sec hollow body hold

2. 30 Russian twists

3. 45 sec plank

4. 30 Heel Overs

Part B: Met-con

4 Rounds of 
10 Bar MU
10 Double Arm Snatch 50/35
30/24 Cal Row
Rest 2 mins between rounds

32 Min EMOM
1. 16/12 cal row
2. 2/1 legless rope climbs
3. 10 Single arm Devil Press 50/25
4. 20 pistols

"A: DB Hex Head hold
30 sec per side x 4
3 x20 Forearm curl

B: On the 90 sec starting at 50% and going up every round
One full clean + front squat+jerk 

C: Deadlift

2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%

50 WB
40 feet of handwalking
30 Deadlifts at 50/35 DBs
20 T2Bs
x 2 rounds 
then

Rest exactly 4 minutes
Repeat for one more round
(3 rounds total)

1:30 mins on 1 minute off
x 5 rounds
15 Bar Hop Burpees
AMRAP DT at 155/105

Rest 4 minutes
1:30 mins on 1 minute off
x 5 rounds
15 Front Squats at 155/105
AMRAP 
4 3" Deficit HSPU 
8 C2BS
12 push ups

Part A: 
12 min EMOM
1.6 reps at 65%
2. 6 strict pull ups

Part B: For total time

All at your 2 km pace +2 with 1 minute rest after each interval

250m/250m
500/400m
750/650m
1000/800m

Switching as needed except during synchro parts

60 C2Bs

60 Synchro DB snatch 50/35

50 T2Bs
50 Synchro WBs

40 BBJO 24"/20"

40 Synchro OH Lunges 50/35

30 Devil Press

30 One Arm Thrusters 50/35

50 GHD sit-ups
10 MU
50 alternating single-leg squats
40 GHD sit-ups
8 MU
40 alternating single-leg squats
30 GHD sit-ups
6 MU
30 alternating single-leg squats

Time cap: 20 min

Part A:

12 MIn EMOM
1. 40 sec plank hold
2. 20 V-ups
3. 45 sec side plank (L)
4. 45 sec side plank (R)

Part B:

21-15-9
DB shoulder to overhead 50/35
and 
3-2-1 of 
Legeless rope climbs

A: Grip Work

DB Hex Head hold
45 sec per side x 3
3 x20 wrist ext (very light)

B: Clean and Jerk

EMOM x10
1 Full clean and jerk at 80% 

C: Deadlift
6x6 at 70% immediately followed by 6 high BJs
Rest 2 minutes between sets

7 mins on
3 mins off
x 3

50/40 cal row
20 burpees over the rower
20 T2Bs
10 Wall Walks

Start back at the top on each 7 mins piece.
The goal is to complete one full round in each 7 min piece.

9 rounds total ( 3 of each!)
1:30 on 1 min rest

Rounds 1-3
8 Thrusters at 135/95
8 3"Deficit handstand push-ups
AMRAP
WBs

Rest 3 mins

Round 4-6
10 Hang full cleans 135/95
10 C2Bs 
AMRAP WBs

Rest 3 mins

Rounds 7-9
12 Deadlifts at 135/95
6 RMU
AMRAP WBs

Part A: 
A: 12 MIN EMOM 1. Strict Press 6 reps at 70%

2. 12 dips

Part B:

3 RFT of
50/40 Cal row
30 push ups

20 T2Bs

artner WOD
AMRAP in 24 minutes
Switching as needed
24 Burpee Box Jump Overs 24"/20""
2 Legless rope climbs
36 DB Thrusters 50/35lbs
12 BM
48 DB Deadlifts
2 legless rope climbs 

Part A: 100 KBS for time 24/16kgs

Part B:

21-18-15-12 of
Snatch 75/55lbs
OHS
C2Bs

Part A:12 MIn EMOM
1. 40 sec plank hold
2. 20 starfish
3. 20 sec L-sit-hold
4. 20 candle sticks

Part A:

18-12-9-6-3
DB Power clean
DB Thruster
DB lunge
50/35