3 rounds for time with a 3 mins after each round

100 DU

25 S2O 135/95

25 back squats 135/95

25 T2Bs

2:30 mins on 60 sec off x 4

AMRAP 25/20 cal row

25 DB snatch 50/35

5 RMU

Rest 4 mins 2:30 mins on 60 sec off x 4

AMRAP 25/20 cal row

15 Burpees over the rower

10 HSPU

50-40-30-20-10 of

Row, WBs, and KBS at 24/16kgs

As a team of two switching as needed:

30 snatches 185/125

200m run (together)

2 rope climbs (one each)

30 C&J 200m run (together)

2 rope climbs (one each)

30 back squats

200m run (together)

2 rope climbs (one each)

For time:

For time:

25 bar hop burpees, 25 cleans 135/95 25 strict handstand push ups

20 bar hop burpees, 20 front squats 135/95 20 C2Bs

15 bar hop bupees, 15 shoulder to overhead 15 RMU

10 bar hop burpees, 10 thrusters 10 wall walks

Complete 100 DB single arm devil press at DB 50/35lbs

However at every 3 minute interval including 0:00 you must buy in with:
20 GHD sit-ups

10 shuttle runs

Have fun...

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

2x3 at 60% 2x3 at 70% 2x3 at 80%

1 AMRAP at 85%

*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 "Diane"

21-15-9 of Deadlifts 225/155 and HSPU

800m row

40 lunge steps with 50/35 DBs in farmer carry

80 DU

Rest 3:00 minutes x 3 rounds

Expectations is around 6 mins of work

Score total time including rest.

2 mins on 1 min off x 4

AMRAP

21 WB 14 T2Bs 7 BBJO at 24"/20"

Rest 4 mins then...

2 mins on 1 min off x 4

200m run

AMRAP 14 C2Bs 7 BBJO at 24"/20"

Score is total reps on each AMRAP

Row - 50-40-30-20-10

Rest 1/2 time after each set

Rest 4 mins

Repeat with KBs at 24/16kgs

With a partner for time:

Complete 100 Double Arm Snatch ( 2xDumbell 50/35) - only one set per team

However at the start of each 3:30 minute window you must buy in with:

50 DU simultaneously

200m run together

2 rope climb (1 each) 

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