Part A: 2 min on 1 min off - X 4 rounds -
Row 20/16 cals
4 wall walks
AMRAP DB  snatch 70/50

Rest 3 mins

Part B: 90 sec on 1 min off - X 4 rounds -
Row 15/12 cals
3 wall walks
AMRAP DB snatch 70/50

Rest 3 mins

Part C: 1 min on 1 min off - X 4 rounds -
Row 10/8 cals
2 wall walks
AMRAP DB snatch 70/50

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

In teams of two:

At 0:00
Accumulate 200 feet of HW
and 200 GHDs
Switch as needed, both athletes can be working at the same time.

At 8:00
10 rounds of
10 DB thrusters at 50/35
5 Double arm Devil Press
Switch every round only one athlete working at a time

At 22:00
100 WBS
50 Pistols
25 RMU
Switch as needed

Score is time for each section
You cannot start the next section until the indicated times.

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

Start with:

21 Power snatches 95/65

12 shuttle runs

 6 Wall Walks

Every round the wall walks go down by 1, and the runs go down by 2, and  the snatches go down by 3.

Finish with:

6 Power snatches 95/65

2 shuttle runs

1 Wall Walks

Part A:  On the 2 minutes x 10 at increasing loads
1 Full clean
1 Push Press

1 Jerk

Part B: 6x6 squats at 65% (heavier than last week)

On the 6 minutes  X 4 -
48 DU,
12 C2Bs,
15 thrusters at 115/85
12 C2Bs
48 DUs

*Score is total rest - so get after it!

1:30 min on 1:30 min off - X 12 rounds -

Odd rounds - 
18 WBs
6 BM
AMRAP Cal row

Even rounds -
16 DB Push press 50/35 lbs
16 T2Bs
AMRAP Cal row

*Score is totals Cals

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

12 rounds switching every round
12 Front rack lunges 1355/95
12 C2Bs

rest 2 minutes

8 rounds switching ever round
8 clean and jerks  135/95
8 ring dips

Rest 2 minutes

6 rounds switching every round
6 Power snatch at 135/95
6 BM

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

Every 8 minutes x 4 complete

6 HSPU

10 Deadlifts at 225

6 HSPU

20 BJO 24"/20"

6 HSPU

30 DB snatch 50/35

*Score is time to complete each set

A: On the 2 minutes, clean and jerk complex at increasing loads

1 hang power clean

1 hang full clean

1 jerk

B: 6x6 back squats at 60%

With an 8 minute time cap followed by a 2 min rest, complete the following two workouts.

A: Start with a 500m/450m row
Then...
4 RDs of:
12 S2O at 50/35
48 DU

B: Also starting with a 500m/450m row
Then...
Complete  4 Rds of:
12 C2Bs
16 DB lunge steps (DBs held in front rack) 50/35lbs

*Your score is time to complete each section.  If you don't finish, add 1 second per miss rep.

2:00 minutes on 2:00 minutes off x 8
AMRAP and Pick up where you left off
3 Wall Walks
6 Power cleans 185/125
12 T2Bs
18 WBs

15 min AMRAP

3 wall walks

12 DB snatches 50/35lbs

15 BJO 24"/20"

For 20 minutes switching every minute with your partner:

3 Power clean and jerk at 185/135
18 WBs
AMRAP DU

*Score is total DU done by the team

Part A: On the 2 minutes x 8 work up to a heavy clean

Part B: Open 19.5
33-27-21-15-9
Thrusters 95/65 and C2Bs

Clock starts at 0:00 and you must complete each task within the allocated time.
Score is time to finish each task.  If you do not finish,  stop, record missed reps and continue onto the next part.

Part A: 0:00 - 7:00
4 rounds of
12 DB Front squats 50/35
9 HSPU

Part B: 7:00- 14:00

4 rounds

12 DB Push press 50/35
9 BBJO at 24"/20"


Part C: 14:00 - 21:00

3 rounds of
15 DB Front squats 50/35
12 HSPU
15 DB Push press 50/35
12 BBJO at 24"/20"

A: Deadlifts

On the 2 minutes x 10

Work up to a heavy double

B: Bench Press:

On the 2 minutes x 10

Find your new 1 RM