6 mins on 3 mins off x3

30/24 cal row

60 DU

30 GHD sit-ups

15 HSPU

*AMRAP and pick up where you left off on each round.

2 mins on 2 mins off X 7 rounds -

7 Power Snatch at 155/105

14 C2BS

21 WBs

*AMRAP and pick up where you left off on each round.

Every 3 mins x 6

Complete 1 set to failure of max bench press at BW for men and 75% BW for ladies and one set of strict pull ups.

Part B:

3 Rounds for time of

200m run

15 WBS

In teams of two:

Start with 1 mile run together.

Tthen complete the following work in any order with only athlete working at time:

50 BMU

75 lateral burpees over the KB

100 KBS 24/16 200 lunges holding one KB overhead

*Teams may use any strategy to get through the work as long as only one athlete is working at time

3RFT of

30/24 cal row

10 BM

rest 3 mins

3RFT

30/24 cal row

15 SHSPU

rest 3 mins

3RFT

10 BM

15 SHSPU

A: Run 1 mile

At the 10 min mark begin:

Part B:

3-6-9-12-15 of BBJO 24/20 S2O at 135/95

Score Part A and B separately

Part A: Deadlifts

1x 10 at 50%

1x8 at 60%

1x5 at 70%

2x4 at 75%

3x3 at 80%

Part B: Push Press
Work up to a heavy set of 5 reps

On the 5:00 minutes x 5

60 DU

40' of DB Front rack lunges 50lbs/35lbs

8 RMU

Score is total rest*

2 mins on 1 min off x 3

200m run 15 T2Bs

AMRAP Power cleans at 155/105

Rest 3 mins

90 sec on 1 min off x 3

100m run 10 T2Bs

AMRAP Power cleans at 155/105

Rest 3 mins

1 min on 1 min off x 3

100m run 5 T2Bs AMRAP Power cleans at 155/105

Part A: "Sweaty"

For time:

24 Burpee Box Jump Overs 24"/20

21 Wall Balls

18 Overhead Squats 135/95

21 Burpee Box Jump Overs

18 Wall Balls 15 Overhead Squats

18 Burpee Box Jump Overs

15 Wall Balls

12 Overhead Squats

Part B: Beach Body

A: Seated DB shoulder press 4x8

B: Bicep curls and tricep extension also 4 x8

C: Chest flies and chest press 4x8

n teams of 2!

8 RFT of:

200m run together

20 pull ups (alternating as needed)

10 D-ball cleans 150/100 (alternating each rep)

4 RFT of:

36 DU

12 DB front squats at 50/35lbs

9 Strict HSPU

1 legless rope climb + 1 rope climb

9 Strict HSPU

12 DB front squats at 50/35lbs

36 DU

*rest 2:00 minutes after each round

15 MIN AMRAP

100m run

8 power cleans and jerks (155/105)

100m run

8 BM

Deadlifts:

1x10 at 50%

1x8 at 60% 2x6 at 70% 3x4 at 75%

Push Press:

Using your 1 RM Strict press from last week or 60% of your clean and jerk

4x10 push press

4 mins on 4 mins off x4

AMRAP Burpees

Over the Rower Row cals T2Bs

Cycle 1 = 21 reps of each

Cycle 2 = 18 of each

Cycle 3 = 15 of each

Cycle 4 = 12 of each

Gym is closed see you all Tuesday!

In teams of two,

4 x

400m run (together)

followed by: 4 rounds switching as needed 8 power cleans 185/135 8 BM

On a continuously running clock:

At the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Pull-ups
Front squats

Atn the 10:00 start

21-15-9 reps for time of:
Toes-to-bars
Hang power cleans

On the 20:00
3 rounds for time of:
10 bar-facing burpees
10 thrusters

65 lb
95 lb

Post times to comments.

50-40-30-20-10 reps for time of:
Kettlebell swings
*Run 400 meters after each set

 16kgs
 24kgs

A: Deadlifts

1X10 at 50%

1x8 at 70%

1x6 at 65%

3x5 at 70%

B: Test Strict Press