For time: 10 Rounds of:

3 Sand bag cleans 150#/100#

6 shuttle runs

9 Strict HSPU

A:Deadlifts

1x10 at 50%, 1x6 at 60%, 2x5 at 70%, 3x5 at 75%

B: Bench Press:

Using your 3 rep max from lweek #!,

Remove 10% and perform a 7x4

If you didn't come in week #1, then establish a 3 rep max.

C: Test max set of banded strict pull ups Test max set of strict chest to deck push ups

On the 7 mins x 4

Row 500m

2 Rope climbs

20 DB push press 50/35

1 legless rope climb

3 min on 1 min off x 3

30 GHD sit-ups 20 BBJO 24"/20"

AMRAP WBs

Rest 4 mins

2 mins on 1 min off x 3

20 GHD sit-ups 10 BBJO 24"/20"

AMRAP WBs

Rest 4mins

1 mins on 1 min off x 3

10 BBJO 24"/20" AMRAP WBs

5 rounds of 4 mins to complete

800m/700m row

AMRAP DU with the remaining time

Rest 2 mins after each round

n teams of two: Switching every round

A: 8 rounds of 15 Power snatch at 135/95 15 C2Bs

Rest 3 mins

B:4 rounds 30 crossovers 5 ring muscle ups

Rest 3 mins

C:2 rounds 40 WB 40 GHD sit-ups

Every three minutes for 8 rounds try and complete the following:

1 Round of DB(50/35) DT + 3 X ( 1 wall walk + 3 Wall facing HSPU)

Score is total rest

*DT = 12 Deadlifts, 9 Hang cleans, 6 push jerks

20 MIN AMRAP of:

10 shuttle runs

8 ring dips

6 OHS 135/95

A:Deadlifts

1x10 at 50% 1x8 at 55% 1x6 at 60%, 4x5 at 70%

B: Bench Press

Using your 3 rep max from last week #!,

Remove 15% and perform a 5x5

If you didn't come in week #1, then establish a 3 rep max.

C: 4x AMRAP banded pull ups

4 x AMRAPpush ups

On the 7 mins x 3:

Round 1

50 WBs, 25 power cleans at 155/105, 25 T2Bs

Round 2

40 WBs, 20 power cleans at 155/105, 20 T2BS

Round 3

30 WBs, 15 power cleans at 155/105, 15 T2Bs

Score is total rest.

2 min on 1 min off - X 4 rounds -

Row 20/16 cals 8 Burpees over the rower AMRAP DB snatch 70/50

Rest 3 mins

90 sec on 1 min off - X 4 rounds -

Row 15/12 cals 6 Burpees over the rower AMRAP DB snatch 70/50

Rest 3 mins

1 min on 1 min off - X 4 rounds -

Row 10/8 cals 4 Burpees over the rower AMRAP DB snatch 70/50

3-2-1 Go!

For time: 

5 rounds of:     
    10 thrusters, 95/65
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, 135/95
    7 bar muscle-ups 

Time cap: 15 minutes

"A little of this, a little of that"

In teams of two: At 0:00

Accumulate 200 feet of HW and 200 GHDs

Switch as needed both athletes can be working at the same time.

At 8:00

10 rounds of 15 DB Deadlifts at 50/35 5 Double arm Devil Press

Switch every round only one athlete working at a time

At 22:00

100 WBS

50 Pistols

25 RMU Switch as needed

3-2-1 Go!

For time: 

5 rounds of:     
    10 thrusters, 95/65
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, 135/95
    7 bar muscle-ups 

Time cap: 15 minutes

On the 12 mins x 2

50 GHD sit-ups

40 OHS 95/65

30 Burpees

20 HSPU

10 RMU

A:Deadlifts

1x10 at 50% 1x8 at 55% 4x6 at 60%

B: Bench Press

Using your 3 rep max from last week,

Remove 25% and perform a 6x6

If you didn't come last week, then establish a 3 rep max.

C: 10 min EMOM

Odd rounds - 13 banded pull ups

Even rounds - 14 push ups

On the 5 minutes X 5 -

60 DU, 

15 C2Bs, 

15 push ups, 

5 Full cleans at 205/135 Score is total rest - so get after it!

1:30 min on 1:30 min off - X 12 rounds -

Odd rounds 18 WBs

16 Box Jump Overs at 24'/20"

AMRAP DB Front rack lunges

Even rounds - 18 DB Push press 50/35 lbs

16 T2Bs

AMRAP DB Front rack lunges

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts 
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

12 rounds switching every round

12 Front rack lunges 1355/95 12 C2Bs

Rest 2 minutes

8 rounds switching every round 8 clean and jerks 135/95 8 ring dips

Rest 2 minutes

6 rounds switching every round 6 Power snatch at 135/95 6 BM