Part A:

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

Part B: 

27-21-15-9 reps for time of:

Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Partition As desired:

Switch as needed with your partner but only one athlete working at time.

Complete all of the following tasks

300 DU

200 WBs

10 RDs of DT

Part A:

4 Rounds for time:

8 Bar MU

12 Double Arm Hang Snatch 50/35

24/20 Cal Row

Part B: Mobility

28 Min EMOM

1. 50 DU

2. 20 GHD sit-ups

3.AMRAP: Single arm Devil Press 50/35

4.Rest

A: DB Hex Head hold 30 sec per side x 4

3 x20 Forearm curl

B: Full Cleans EMOM 5 full cleans EMOM x 5 at 60%

C: Strict Press

2x5 at 55% 2x5 at 65%

2x5 at 75%

1 AMRAP at 80%

D: Accessory - 4x12 bicep curls

For time with a 6 min Time CAP:

25 WB

20 feet of handwalking

15 Power cleans at 50/35 DBs

20 T2Bs

15 Power cleans at 50/35 DBs

20 feet of handwalking

25 WB

Each 6 minute piece is followed by a 4 minute rest.

x 3 Rounds total

60 sec on 60 sec off x 6

9 thrusters 95/65

7 Burpees over the rower

AMRAP Cal Row

Rest 4 minutes

For time:

50/45 cal row

30 push ups

20 Push press 95/65

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

35/50-lb. dumbbells

In teams of two switching every round:
Part A:

AMRAP for 15 minutes:
9 Deadlifts (165lbs /105lbs)
12 Push-ups
15 Box jumps Overs (24"/20")

Rest 5 mins
Part B:

In 5 minutes AMRAP

Squat clean thrusters at 165/105lbs

Part A: For time, partitioned any way:

]40 muscle-ups

80-cal. row

120 wall-ball shots,

Time cap: 20 min.

Part B: Mobility

Every 3 minutes x 8
50 DU
10 Strict HSPU
15 Lunges with 50#/35# Db in front rack
Score is the slowest round.

A: Test Snatch - On the 2 minutes x 10 at increasing loads

B: Deadlift 6x6 at 70%

immediately followed by 6 high BJs Rest 2 minutes between sets

For time:

with a 7 mins Cap followed by a 4 mins rest.

x 3

8 wall walks

16 gym width shuttle runs (there and back is 1)

24 WBs

32 DB snatch 50/35

Start back at the top on each 7 mins piece.

The goal is to complete one full round in each 7 min piece.

A: 15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters 95/65

B: Mobility

A: 9 MIn EMOM 1. 40 sec plank hold 2. 20 star fish 3. 20 sec Hollow Body hold

B: Back Squats

4 x 6 at 75% With 6 high BJ after each set

C: For time:

1000m row

50 DB snatch 50/35

25 push ups

Partner WOD Switch as needed, and only one athlete working at a time.

Start with: "Hollleywman"

30 rounds of 1 Clean 225/155 3 Strict HSPU 5 WB

Followed : "Annie"

50-40-30-20-10 DU and sit-ups

Finish with "Fran"

21-15-9 Thrusters at 95/65 Pull ups

For time: Complete 100 burpees to a 25lbs plate.

However at the start of each 2 mins including 3-2-1 go! You must buy in with:

40 feet of HW

10 KBS at 32/24 kgs

1 Rope climb

Each 2 min interval is followed with a 60 sec set rest. Cap is 10 rounds.

Can you finish?

B:Optional Back squats:

Back Squats

4 x 6 at 75% With 6 high BJ after each set

A:

For Time

21-15-9 Hang Power Cleans Strict HSPU 155/105

Rest 4 mins

12-9-6 Front Squats 185/125 Ring Muscle Ups

B:Mobility

"A: Snatch complex -

1 high pull + 1 low hang full snatch+1 full snatch ( use lifting straps of you have some)

8 sets on the 2 mins all within 75%-85% range

B: Snatch pulls - from 1 " deficit - 3x4 at 100%

C: Deadlift 1x8 at 60% 1x6 at 70% 3x5 at 75%

Rest 2 minutes between sets

For time with a 6 mins Cap followed by a 4 mins rest. x 4

48 DU

18 WBs

12 T2Bs

48 DU

18 WBs

12 T2BS

36/32 Cal Row

Start back at the top on each 6 mins piece. The goal is to complete one full round in each 6 min piece. If you finish faster than 6 mins, that's bonus rest.

Try to recover with slow movement (walk around, or hit a machine at a slow pace) do not sit or lay down. Score is time for each interval, add +1 second to your time for any missed rep.