Part A: 

1 min plank

20 knee tucks
20 V-ups
Rest 1 minutes
x3

Part B:

On the 2 mins x 12 test your 1 RM clean and Jerk!

Let's get a PR!

3:30 minutes on 90 sec off off x 6 rounds - 

Round 1, 3 and 5:
24/20 cal row
6 Burpees over the rower

AMRAP
12 DB S2O at 50/35lbs
12 C2Bs

Round 2,4,6
24/20 cal row
6 Burpees over the rower

AMRAP
12 DB Hang full cleans at 50/35lbs
12 T2Bs

*Score is total reps on the AMRAPS
Keep score separate Odd from Even rounds

Part A:
60 seconds on 30 seconds off X 6
200m run AMRAP DB snatch 70/50

then rest 3:00 minutes 

Part B: 
90 seconds on 45 seconds off X 5
200m run
8 DB snatch
AMRAP RMU

then rest 3:00 minutes 

Part C:  
120 seconds on 60 seconds off X 4
200m run
8 DB snatch
4 RMU
AMRAP Burpees

Start with

A: EMOM x 10
Odd minute : 8 BJ at 32"/24"
Even minute 16 GHD sit-ups

Two minutes rest then... 

2 rounds fort time of:
400m run, 80 feet of lunging with one 50/35lbs DB held overhead, 20 C2B 

witching Every round

12 Rounds for time
200m round
12 DB Thrusters 50/35lbs
2 legless rope climb

10-1 of
Snatch 155/105
+1 Round of 
5 SHSPU + 10 lunges
After each set

Row 100/85 cals

80 feet of HW

40 DB S20 50/35

Row 50/40 cals

40 feet of HW

20 DB S20 50/35

Row 25/20 cals

20 feet of HW

10 DB S20 50/35

A: Core prep

3x
20 Heel overs
30 flutter kicks

1 min plank

B: On the 2 mins x 4
2 Power clean + 2 jerks 4 x sets start at 50% work up to 70% On the 2 mins x 4

1 Power clean + 1 full clean + 2 jerks 4 sets from 70% - 80% On the 2 mins x 4
1 clean and jerk

80%-95% range

3 minutes on 90 seconds off x 6 rounds - 
200m run, 
AMRAP with the remaining time
10 T2Bs + 20 KBS 24/16 + 30 DU  

Start back with 10 T2Bs on every round. Score is total reps.

Part A: 
60 seconds on 30 seconds off X 8 rounds -
3 RMU
6 Burpee Box Jump over (24"/20" Box) 
AMRAP WBs

Rest 4 mins

Part B: 
90 seconds on 30 seconds off X 4 rounds -
5 RMU 
8 Burpee Box Jump over (24" Box) 
AMRAP WBs

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: 3 rounds for time of:
30 squats
15 push-ups
30 walking lunge steps
Run 200 meters

In 7 mins switching every round with your partner
48 DU
12 DB shoulder to overhead 50/35lbs

Rest 2 mins

In 7 mins switching every round with your partner
24 crossovers
12 DB front squats

Rest 2 mins

In 7 mins switching every round with your partner
12 Burpees over the DBs
12 DB double hang snatch

OR TIME

24 BOX JUMP OVER 32”/24"
8 RMU
24 STRICT HSPUs 
200m farmer carry with 32/24kgs KB in each hand
24 STRICT HSPUs 
8 RMU
24 BOX JUMP OVER 32”/24"
10 SANDBAG OVER THE SHOULDER 150/100

For time with a vest 20/14
200 cal row
100 push ups
2 mile run

A: Core prep

3 x
20 slow knee-tucks right into 30 russian twist
1 min plank

B: On the 2 mins x10 at increasing loads
1 power clean + 1 full clean + 1 jerk

"On the 7 minutes X 4 rounds.  
500m run, 
25 WB
15 Burpee BJO at 24"/20"
2 legless rope climb

Score is total accumulated rest 

Part A: 2 min on 1 min off x 4

21 DB thruster 50/35
AMRAP
Cals row

Rest 4 min

Part B:
For time
2 min on 1 min off x 4
21 C2BS
200m run
AMRAP DB deadlifts 50/35

2 RFT
200 DU
100 air squats

50 sit-ups
25 push ups
5 sandbag cleans 150/100

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 RMU
6 Bar Hop Burpees

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