4 mins on 4 mins off x 4
AMRAP
Burpees over the rower, rowing for calories, and T2Bs

Start each new 4 min AMRAP fresh with burpees over the rower.

RD 1 - 21 of each
RD 2 - 18 of each
RD 3 - 15 of each
RD 4 - 12 of each

*Score each round separate for total reps

Family Day long weekend, see you on Tuesday!

At the 0:00 mark
Start with 10 rounds:
switching every round
9 Wall Ball Shots (30/20 lb)
7 C2Bs
3 Snatch (185/125 lb)

At the 15:00 or after if you take longer on part A
10 rounds (switching every round) of:

5 Wall Walks
7 Cleans (185/125)

You can't start until you hit those times, you can't start as well unless you finished the previous section

Score is time for part A and Part B separately

Part A: Clean Progression week #4

EMOM x 8 2 full cleans at 80%

Part B:

2 RFT of:
Row 500m/400m
15 OHS 115/85
10 RMU
Rest 4 mins
2 RFT of:
15 Thrusters 115/85
60 DU

35 Min EMOM

1. 20 WBs 20/14

2. 20 starfish

3. 20 Box Jump Overs 24"/20"

4.. AMRAP C2B Cindy (Cindy = 5 C2Bs, 10 push ups, 15 air squats)

5. Rest

*Start back with a fresh round of Cindy every round, score is total reps of Cindy each round.

A: Deadlifts

On the 2 minutes

6x3 at 80%

B: Bench Press:

On the 2 minutes:

5x2 at 90%

C: 10 minutes of mobility

3 mins on 90 sec x 6
AMRAP and pick up where you left off

12 shuttle runs (there and back is one)
4 wall walks
12 T2Bs
24 DB snatch 50/35

A: For time row - 1500m/1200m

B: For time
4 rounds of
18 KBs at 32kgs/24kgs
12 Burpees over the rower

C: For time
750m/600m row
24 KBS 32/24kgs
16 Burpees over the rower

Your score is time in each section.  If you don't finish, add 1 second per miss rep and 1 second per 10m in the row.

A: Squat
2x5 at 65%
2x3 at 75%
2x1 at 85%
1 AMRAP at 90%

B: For time. "Open 21.1"

10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Start with 150 DU each (can be done at the same time)

Then 100 cal row (together with only one rower)

Then 10 rounds of
15 thrusters 95/65
15 Bar hop burpees
*switching as needed

Followed by 100 cal row (together)
and Finish with 150 DU each (can be done at the same time)

A: Every 30 sec x 20
1 Full clean at 75%

B: 10 RFT of:

4 ring muscle-ups
8-cal. row
12 wall-ball 

50/45  cal row
40 feet of HW
40 GHD sit-ups
40 feet of HW
30 C2Bs
40 feet of HW
20 ring dips
12 Wall facing HSPU
20 ring dips
40 feet of HW
30 C2Bs
40 feet of HW
40 GHD sit-ups
40 feet of HW
50/45  cal row

A: Deadlifts

On the 30 sec x 20

1 rep at 77.5%

B: Bench Press:

On the 2 minutes:

6x3 at 85%

C: 10 minutes of mobility

4 mins on 4 mins off X 4 rounds
AMRAP and pick up where you left off for total reps.

12 Thrusters at 95/65
48 DU
24 T2Bs
48 DU
12 Power snatch 95/65

A:3 mins on 90 sec off
x 2
30 KBS 32/24kgs
20 Burpee BJO 24/20"
AMRAP WBs

Rest 3 mins

B:2 minutes on 60 seconds off
x 4 rounds

20 KBS 32/24kgs
10 BurpeeBJO 24/20"
AMRAP WBs

Rest 3 mins

C:60 sec ons 60 sec off
x 6
15 KBS 32/24kgs
5 BJO 24"/20"
AMRAP WBS

A: Squat
2x3 at 60%
2x3 at 70%
2x3 at 80%
1 AMRAP at 85%

Part B:

50-40-30-20-10

WBs

BJ overs at 24"/20"

Row cals

No Classes but come on and cheer on our lifters!

*Note no classes at 5:30 or 6:30 this evening as we will be setting up for the weightlifting meet.

A: EMOM x 3
5 full cleans at 60%
Rest 2 mins
EMOM x 3
4 full cleans at 65%
EMOM x 3

3 full cleans at 70%

Part B:"Open 19.4"

For total time:
3 rounds of:
  10 snatches 95/65
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

24 min AMRAP
50/40 Cal row
10 chest to deck push ups
20 DB thrusters 50/35
10 chest to deck push ups
20 Lunges with One DB held overhead and one in front rack 50/35
10 chest to deck push ups
20 C2B
10 chest to deck push ups

A: Deadlifts

On the 2 minutes:

1x10 at 40%

1x8 at 50%

1x6 at 60%

1x5 at 70%

4x5 at 75%
2x3 at 80%

B: Bench Press:

On the 2 minutes:

6x5 at 80%