A:Back squats

3 x10 at 50%

B:Front squats:

4x7 at 50%
C: Bench Press
3 x10 at 50%

30 WB
200m run
1 legless rope climb
Rest 90 sec
x 7

Score is total time

90 sec on 90 sec off  
x 10
ODD Rounds
Buy in with:
8 BBJO at 24"/20"
4 MU
Then
AMRAP DB 50/35lbs DT 

EVEN ROUNDs
Buy in with:
12 Box Jumps Overs 24"/20"
12 V-ups
Then
AMRAP DB 50/35lbs DT 

Pick up where you left off of DT on every round.
Score is total DT reps.

*DT is 12 DB deadlifts, 9 DB hang power cleans, 6 shoulder to overhead

A: Deads - Deads - On the 2:00 minutes 1x10 at 40%, 1x8 at 50%, 1x6 at 60%, 1x4 at 70%, 1x3 at 80%, 1x2 at 85%

B: DB seated shoulder press 3x12

Part C: "Helen"

3 RFT of

400m run

21 KBS 24/16

12 pull ups

Partner WOD
Switching every round
20-2 of T2BS (going down by 2s)
Paired with 
10-1 of sandbag cleans (touch and go ideally not over the shoulder)
Rest exactly 3 mins
6 rounds (switching every round)
10 BBJO 24"/20"
40' of HW

Minute 0-5 - 

4 rounds - 6 OHS at 155/105 and 6 BM,  
Minute 5-8 rest,  
Minute 8-13 

4 rounds 8 Front cleans at 155/105 and 8 SHSPU 
Minute 13-16 rest, 
Minute 16-21 - 

4 rounds of 10 backsquats 155/105 and 10 bar hop burpees. 

Score is time for each WOD add one second per non completed rep.

1 km run

4 legless rope climbs

40 push ups

500m run

2 legless rope climbs

20 push ups

200m run

1 legless rope climb

10 push ups

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