A: 8-1 of Front squats at 185/135 Wall facing HSPU

Rest 5 minutes

B: 1-8 of Jerks 185/135 Bar facing Burpees

32 MIN EMOM

1. 200m run

2. 40 feet of HW

3. 1 legless rope climbs + 1 rope climb

4. 20 KBs at 24/16kgs

A: Bench Press Based on new 1 RM or highest Theoretical max achieved in the last block.

2x5 at 55%

2x5 at 65%

2x5 at 75%

1 AMRAP at 80%

*use this formula to see if you get a theoretical PR based on your reps on the AMRAP

(W x R x 0.0333)+W = Theoretical 1RM

B: Benchmark #2 Isabel

30 Power snatch at 135/95 for time!

On the 8:30 mins x 3

50/40 cal row

25 WB

25 DB snatch 50/35

25 T2Bs

Score is total rest

Expectation is 5:30-7 mins of work with 1-3mins of rest mins of rest

Part A: 2 min on 1 min off x 3

AMRAP and pick up where you left off.

48 DU 12 C2Bs 6 DL 225/155

Rest 3 mins

Part B: 90 sec on 1 min off x 3

AMRAP and pick up where you left off.

24 DU 6 BM 3 Full cleans 225/155

Rest 3 mins

One round for time of:

48 DU 12 C2Bs 6 DL 225/155

24 DU 6 BM 3 Full cleans 225/155

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

   Rest 1 minute

10 clean and jerks, weight 2

   Rest 1 minute

10 clean and jerks, weight 3

   Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)

For time:

3 rounds:
   10 handstand push-ups
   20 toes-to-bars

2 rounds:
  10 strict handstand push-ups 
   5 rope climbs,15 feet

1 round:
   10 chest-to-wall handstand push-ups 
   20 muscle-ups

Time cap: 15 minutes

3 rounds for time of:

50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 20 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box 
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box

4 rounds for max reps of:

1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest 

♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box 
♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

Part A: Bench Press

2x10 at 40% 2x10 at 50% 2x8 at 55%

*use this formula to see if you get a theoretical PR based on your reps on the AMRAP (W x R x 0.0333)+W = Theoretical 1RM
Part B: 'Test Fran"

21-15-9

Thrusters 95/65 and Pull ups

On the 7 mins x 4

30 BJO 24"/20"

15 T2Bs

20 DB front rack lunges 50/35lbs

15 HSPU

Score is total rest

Expectation is 5 mins of work with 2 mins of rest

Part A: 2min on 90 sec off x 5

AMRAP and pick it where you left off

5 RMU 1 Round of DT 10 bar hop burpees

The goal is to move fast. Score is total reps.

Rest 5 mins

Part B: For time

10 RMU

2 Rounds of DT

20 bar hop burpees

A: Core Prep

3x

20 Starfish 20 V-ups 30 Flutter kicks

B:For time:

3 RFT of

12 Push Jerks at 135lbs/95lbs

9 Front squats

12 C2Bs
C: Accessory work:

- Single are heavy DB rows 3x15

- Bicep curls - 4 x20 with empty barbell"

Partner WOD for time switching as needed:

2 Rounds of :

10 BBJO 24/20 15 OHS 135/95 20 C2BS

3 Rounds:

10 BBJO 24/20 15 FS 135/95 20 GHD sit-ups

4 rounds of:

10 BBJO 24/20 15 Back Squat 135/95 20 HSPU

*30 min Time Cap

20 BJ at 32"/24"

200m run

10 cleans 225/155

200m run

15 ring dips

200m run

2 legless rope climbs

200m run

15 ring dips

200m run

10 cleans 225/155

200m run

20 BJ at 32"/24"

Part A: For time with a 12 min cap
4 rounds for time
4 RMU

8 Full snatch at 135/95
48 DU

Part B: At the 12 mins mark
Row 5km

A: Find a 5 RM deadlift
B: Find a new 3RM Bench press
C: Jog, slow run a 800m

On the 12 mins x 2

Interval 1:

2 rounds of:

24 BBJO 24"/20"

24 WB

24 HSPU

Interval 2:

4 rounds of

12 BBJO

12 WBs

12 HSPU

Part A: 3 mins on 90 sec off x 4

Row 30/24 cals

AMRAP

12 DB Thrusters 50/35 12 T2Bs

*Pick up on the AMRAP where you left off Rest 5 mins

Part B:

For time:

60/50 cal row 24 DB thrusters 50/35 24 T2Bs

"Rowing Helen"

3 rounds for time of:
Row 500 meters
21 kettlebell swings
12 pull ups

Rest 5 mins

"Annine"

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