On the 4 minutes x 10

Odd rounds:

3 Back squats at increasing loads

1 set of unbroken strict pull ups

Even rounds:

3 Back squats at increasing loads

1 set of unbroken strict dips or push ups

"5 mins on 2:30 mins off x 4

AMRAP pick up where you left off

12 Shuttle runs (there and back is one)

16 KBS 24/16

4 gym widths of Handwalking (20 feet only = 1 gym width)

1:15 min on 1:15 Off X 10

Odd rounds:

10 BBJO 24"/20" 10 DB thrusters 50#/35#

AMRAP OH lunges (one DB only)

Even rounds

5 Devil's Press 50#/35# (two DBs) 15 C2Bs

AMRAP OH lunges (one DB only)

*Score is total lunges

Part A:

Every 4:00 x 5 

16 shuttle runs (there and back is one)

16 DB lunges 50/35lbs
16 DB thrusters

Part B: Bench press

4x8 start light and go up in weight on each set

For time, partitioned anyway you wish with only one partner working at time:

20 rope climbs

120-cal. row

180 wall-ball shots,

3 RFT of:

25 box jumps overs, 24/20"

15 C2Bs

5 clean and jerks, 185/125 lb.

Rest 4 minutes

2 RFT of 16 box jumps overs, 24/20"

8 BMU

4 clean and jerks, 205/145 lb.

*Score is total time

18 min AMRAP of

18 cal on the rower

9 Burpees Over the rower

18 WBs

9 Strict HSPU

*Score is total rounds + reps

Part A: On the 2 minutes test single snatch at increasing loads"

Part B: 8x4 squats, start at 60% go up slowly and aim to hit your last set at 85+%

4 minutes on 2 minutes off

AMRAP and pick up where you left off

X 5 rounds

45 DU

15 T2Bs

15 front squats at 115/85

15 Push jerks 115/85

4 rounds of:

60 seconds on 60 seconds off -

5 RMU

AMRAP Burpee BBJO 24"/20"

Rest 3 minutes

Then 2 rounds of:

90 sec on 90 sec off

5 RMU

10 Burpee BBJO 24"/20"

AMRAP DB snatch 70/50 Rest 3 mins

2 rounds for time of:

5 RMU

10 Burpee BBJO 24"/20" 15 DBs snatch 70/50

Complete as many reps as possible in 25 minutes of:
100/75-calorie row
30 box jumps 24/20"
30 pull-ups
30 kettlebell swings 24/16kgs
30 lunges
30 knees-to-elbows
30 push presses (empty bar 45/35)
30 Superrmans
30 wall-ball shots 20/14
30 burpees
30 double-unders

Switching Every Round with your partner

30 rounds of:

4 front rack lunges 135/95

4 push press

8 bar hop burpeess

4 Rds for time:

6 squat cleans at 185/135

12 ring dips

Rest 4 mins

4 rds for time of

16 WBs

4 wall walks

4 RFT

30 GHD sit-ups

5 BMU

30 DB snatch 50/35

5 BMU

30 BJO 24"/20"

A: On the 2 mins x 10 

Full snatch doubles at increasing loads

B: Squats

6x5

Start at 60% and aim to finish your last set around 85%

6 minutes on 3 mins off x 4

AMRAP and Pick up where you left off

24/20 cal row

18 Lunges with DBs in Front Rack 50/35

12 T2Bs

9 HSPU

5 rounds of : 45 seconds on 45 seconds off -

40 DU AMRAP Power cleans at 155/105

Rest 3 minutes

4 rounds of: 75 seconds on 75 seconds off

45 DU 8 Power cleans at 155/105 AMRAP C2Bs

Rest 3 mins

2 rounds for time of

45 DU 8 Power cleans at 155/105 12 C2Bs

Part A:

Start with 50/40 cal row

then

1-10 reps of:

Sumo deadlift high pulls 115/85 and

HSPU

Finish with another 50/40 cal row

Part B: "Bench Press"

10 @60%
8 @70%
6 @80%
4 @85%
2 @90%
10 @60%

Partner WOD

AMRAP in 24 minutes

Switching as needed

24 Cal row

2 Rope Climbs

36 DB deadlifts 50/35lbs

2 rope climbs

48 DB Thrusters

2 rope climbs 

Part A For time:

10 Rounds of

2 wall walks

3 Sandbag cleans (150#/100#)

4 BBJO at 24"/20"

Part B: 10 minutes of mobility:)