4 mins to AMRAP followed by 4 mins of rest
Each 4 min piece starts with rowing for calories, followed by T2Bs, and DUs
The rep count decreases in each 4 Min AMRAP.

Round 1 21,21,84
Round 2, 18,18,72
Round 3 15,15,60
Round 4 12,12,48

Score is total reps each round.

Part A: 2:00 on 1 Min Off x3

6 Devil's Press with 50#/35#
18 WBS
AMRAP BBJO" 24/20"

Rest 3 mins

Pat B: 2:00 on 1 Min Off x 3

10 Thrusters 50#/35#
14 Front rack lunges
AMRAP BBJO" 24/20"

Score is total BBJO

A: Core Prep: Accumulate 60 starfish Accumulate 3 mins in plank

B: Death by cardio
EMOM for as long as you can
Minute one 10 thrusters 75/55lbs
Minute two 10/8 cal row
Minute three 10 burpees
Minute 4 rest

Add one cal/rep after each round to each minute.
Ultimate goal is to finish the round of 20, and live to celebrate:)

With a partner switching as needed
For total time:

A:10-8-6-4-2 of
Clean and Jerks at 185/125
With 20/16 Cals of rowing after each set
Right into
B:10-8-6-4-2 of
Full Clean at 225/155
With 20 lateral jumps over the rower after each set
Finish with:
C:10-8-6-4-2 of

Deads at  315/205
With 20 WBs after each set

4 RDS of:
6RMU
12 OHS 135/95

Rest 3 mins

4 RDs for time of
3 Wall Walks
9 Power snatch at 135/95

50 gym width shuttle runs 

2 rope climbs 
25 push ups

2 rope climbs 
25 Push ups
2 rope climbs 
25 push ups

2 rope climbs 

50 shuttle runs 

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