30 min AMRAP of:

1km row

100 feet of HW

100 DU

50-40-30-20-10 of
GHDs
WBs 

Run a 200m after each set of WBS

Every 6 minutes x 6
4 Bench press at 85% 

4 deadlifts at 85% 

One set of strict pull ups (please use a band if set is less than 8)

On the 8 mins x 3

2 Rounds of
200m run
15 HSPU
10  Power cleans at 185lbs/125lbs
*Score is accumulate rest

Part A:
3:00 mins on 1 min off x 2
AMRAP and pick up where you left
18 burpee BJ Over 24"/20"
18 T2Bs
18 DB snatch  50/35

Rest 3 mins

Part B:
2:00 mins on 1 min off x 3
AMRAP and pick up where you left
12 burpee BJ Over 24"/20"
12 C2Bs
12 Double DB Hang snatch  50/35

Rest 3 mins

Part C:
For time:
1:00 mins on 1 min off x4
AMRAP and pick up where you left
6  burpee BJ Over 24"/20"
6 BMs
6 Double arm DB Devil's Press  50/35

AMRAP in 20 minutes:

100 cal row

80 WBS

60 burpees

40 T2Bs

20 BMU

Switching as needed with your partner

Start at 0:00
5 rounds for time:

15 Clean and jerks at 135/95

15 C2Bs

Start Part B at 10:00

Part B:

5 rounds for time of

20 front rack lunges 135/95

200m runs (done together)

Every 6 mins x 5

400m run
15 BBJO 24"/20" 
10 sandbag-to-shoulders
150/100

*score is slowest round

Part A:

4 rounds of
200m run
25 GHD sit-ups
40 feet of HW

Part B: Mobility for 10 minutes

Every 6 minutes x 6
5 Bench press at 80% 

5 deadlifts at 80% 

One set of strict pull ups (please use a band if set is less than 8)

3 rounds for time with a 3 mins rest after each round

75 DU
25 S2O 135/95
25 back squats 135/95
25 T2Bs

2:30 mins on 60 sec off x 4
AMRAP
25/22 cal  row
30 DB snatch 50#/35#
5 RMU
Rest 4 mins
2:30 mins on 60 sec off x 4

AMRAP

25/22 cal row
20 Burpees over the rower
10 HSPU

For time!

Start with one mile run...

Then 9 rounds of
6 HSPU

9 C2Bs
12 empty bar thrusters 45/35

For time 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)

With the clock set as:
2 mins on 1 min off

Complete 160/140 cals on the rower, however you must buy-in every round with...
40 feet of HW

15 KBs at 24/16kgs

For time:
500m run
25 deadlifts 155/105
25 push ups

400m run
20 front squats 155/105
20 C2Bs

200m run
15 shoulder to overhead 155/105
15 dips

100m run
10 thrusters 155/105
10 BM

Every 6 minutes x 6
6 Bench press at 75% 

6 deadlifts at 75% 

One set of strict pull ups (please use a band if set is less than 8)

600m/500m row
30 lunge steps with 50/35 DBs in farmer carry
60 DU
Rest 2:00 minutes
x 4 rounds

Score is total time!

2 mins on 1 min off x 4
AMRAP
21 WB
14 T2Bs
7 Burpee BJO at 24"/20"

Rest 4 mins then...

2 mins on 1 min off x 4
AMRAP
21 KBs 24kgs/16kgs
14 C2Bs
7 Burpee BJO at 24"/20"

Score is total reps on each AMRAP

Gym is closed, see you all tomorrow!