A: Plank hold - front 1 minute, L side 30 sec, R side 30 sec - Rest 1 minute x 2

B: 1 power clean + 1 Full clean + 1 Jerk EMOM x 12 1 rep at 60%

C: Back Squats

8x4 reps at 65%

5:00 minutes on x 2:30 Off
x 4
90 DU
30 GHD sit-ups
15 SHSPU
AMRAP Power cleans at 185lbs/125lbs
Score is total rest

1:45 On 1:30 off X 10  
Odd rounds:
8 DB thrusters 50/35
16/12 cal row
AMRAP Burpees over the rower

Even Rounds
16 DB Front rack lunges 50/35
16 WB 30/20
AMRAP Burpees over the DBs

Part A: Core prep

Core Prep 3x 20 v-ups 20 candlesticks 1 min plank

Part B: 

For time:
21-15-9
Box jumps 24/20
12-9-6
Clean and jerks 135/95

No classes, see you all tomorrow.

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. 12 ring dips
3. 12 DB thrusters 50/35 
4. 12 C2Bs

A: On the 2 mins at increasing loads, test your clean!

B: On the 2 mins at increasing loads, test your bench!

Every 6 mins x 5
Round 1 start with:
100 DU
8 RMU
50 DB snatch 50/35

Every Round after round 1 reduce the rep scheme by the following: 
10 DU, 1 MU, and 10 Snatches

Therefore you will end with
60DU
4 RMU
10 Snatches
On the final round

1:1
1:30 On 1:30 off X 10

Odd rounds  
10 Jerks at 155/105
10 Bar hop Burpees
AMRAP WBs

Even Rounds
12 lunges 155/105
12 T2Bs
AMRAP
WBS

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks  - 35/50 lbs Dbs (one only)
12-cal. row

The Sinclair"

Partner WOD

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
BBJO 24"/20"

*Score is total time

32 MIN EMOM
1.15/12 Cal Row
2. 15 Burpees over the rower
3. AMRAP Rounds and Reps of CINDY

4. Rest

*CINDY

5 Pull Ups, 10 push ups, 15 Squats

A: EMOM x 12 - 1 Full clean at 85%

B: 10x3 at your 5 RM BENCH PRESS

On the 8 minutes X 4 - 
RD 1 and RD 2
80 DU
40/32 cal row
20 T2Bs
20 HSPU

RD 3 and RD 4
60 DU
30/25 cal row
15 T2Bs
15 HSPU

*Score is total rest

1:1

1:15 On 1:15 off X 5

9 deadlifts
7 hang cleans
5 push jerks
155/105
AMRAP WBs


Rest 4 mins

1:15 on 1:15 Off x 5

12 Thrusters 95/65
6 RMU
AMRAP
WBS

For time:
3 rounds of:
30-calorie row
30 push-ups

Rest 3:00

3 rounds of:
20-WB
20 toes-to-bars

Rest 3:00

3 rounds of:
10 Sand bag cleans 150/100
10 C2Bs

40 Rounds of: (Switch every Round only)
1 Squat clean 225/155
2 Wall Walks

3 BM

*30 min Time cap

In 20 mins see how far you can get.
40 Burpees and 40 Snatches at 75/55, 
30 Burpees and 30 Snatches at 1355/95,
20 Burpees and 20 Snatches at 185/125, 
10 Burpees and 10 Snatches at 205/135