5 RFT of
40 Feet of HW
20 T2Bs
15 steps of Front rack lunge 50/35 DBs

21, 18, 15,...3 going down by 3 of:

Box Jump Overs 24"/20"

C2Bs

DB push press 50/35 

Run 200m after each completed round.  Workout ends after the round 3reps + a final 200m run!

Part A: On the 90 seconds x 16 

1. Bicep curls 12 per side

2. Single arm heavy DB row 12 per side

3. DB chest press 15 reps

4. Weighted Bulgarian split squats 8 per side

Part B: On the minute x 12

1. 25 V-ups

2. 50 flutter kicks

3. 60 plank shoulder taps

Row 120/100 cals
40 WBs
20 Single DB S2O at 70/50 (switch every 5 reps)

Rest 3 mins

Row 60/50
20 WBs
10 Single DB S2O 70/50

Rest 3 mins

Row 30/25 cals
10 WBs
5 Single DB S2O 70/50

12 cycles of:

1:15 minutes on 1:15 minute Off
AMRAP and Pick Up where you left off
7 bar hop burpees
6 Hang cleans 135/95
5 Front Squats 135/95
4 Wall Walks

3 min on 90 sec off X 5

Start each 3 min piece with a 200m run, then with the remaining time:

AMRAP

5 power cleans 135/95

10 HSPU

15 KBS 24kgs/16kgs

Partner WOD
E2MOM switching partner every round
6 Burpee BJO 24/20
6 Push Jerks 185/125
AMRAP cals on the rower

Workout ends when your team reaches 200/160 cals

Sart with a 1km run!
Then right into
4 Rounds of:
5 Devil's press 2x50/35
7 DB thrusters
5 BMU

Finish with a 1km row!

Part A:

5 RFT of

400m run

15 OHS at 95/65

Part B:Mobility!

The goal on week 3 is finally achieved the desired reps for most pieces.  If that has already happened then it's time to move up in weight!

18 rounds of 2 min pieces

A: 10 Renegade Rows (push up on DB + right arm row + left arm row) followed by 8 per side Bulgarian Split Squats

B: Alternating Bicep Curls (10 reps per arm heavier than previous weeks) + 12 weighted step ups

C: Side Lunge Step with DB (12 per side) + 12 weighted dips

Part B: "Core Burnout"

20 sec x 10 sec off x 3 rounds for each movement

1. Crunches

2. Plank pull throughs

3. Oblique Twist (Bicycles)

4. Plank Alternates

3. Toe Touches

50-40-30-20-10 of
Row Cals and DB snatch 50/35 and 

5-4-3-2-1 of RMU
Rest exactly 90 sec after each set
*Goal is to stay unbroken

1 min on 1 min off x 15
AMRAP and pick up where you left off
15 WB
10 T2Bs
5 BBJO 24"/20"

Part A: 

5 rounds of
40 feet of lunging with 135/95 on your back 

25 GHD sit-ups

Part B: Bench press pyramid

1x10 at 60%

1x8 at 70%

1x6 at 80%

and back down

In teams of  2
Start with 2 km row 
Then 12 rounds of (switching every movement)
12 Burpee BJ overs 24"/20"
12 DB thrusters 50lbs/35lbs
12 C2Bs
Finish with 1 km row

16-12-8-4 of sandbag 150#/100# squats with

80 feet of HW after each set

Right into
10-8-4-2 of sandbag 150#/100# cleans

with
200m runs after each set.

4 min on 4 min off x 4

Round 1 AMRAP : 20 cal row, 50 DU, 20 C2Bs, 30 DB snatch 50/35

Round 2 AMRAP : 18 cal row, 45 DU, 15 C2Bs, 25 DB snatch 50/35

Round 3 AMRAP : 16 cal row, 40 DU, 10 C2Bs, 20 DB snatch 50/35

Round 4 AMRAP : 14 cal row, 35 DU, 5 C2Bs, 15 DB snatch 50/35

18 rounds of 2 min pieces

A: 12 Renegade Rows (push up on DB + right arm row + left arm row) followed by 8 per side Bulgarian Split Squats

B: Alternating Bicep Curls (15 reps per arm) + 12 weighted dips

C: Side Lunge Step with DB (12 per side) + 12 Weighted step ups

Part B: "Core Burnout"

20 sec x 10 sec off x 3 rounds for each movement

1. Crunches

2. Plank pull throughs

3. Oblique Twist (Bicycles)

4. Plank Alternates

3. Toe Touches

500m run, 

25 BJ overs at 24"/20", 

15 push press DB 50lbs/35lbs , 

2 legless rope climb

then rest 2 minutes

x 4 rounds

Part A: 2 mins on 1 min Off  x 5
AMRAP and Pick up where you left off
10 power cleans 135/95, 15 T2Bs,
20 WBs

3 minute set rest 

Part B: 2 mins on 1 min Off  x 5
AMRAP and Pick up where you left off
8 power snatches 135/95, 6 BMs,
8 Bar Hop Burpees

Part A:

10 RFT of
15 DB snatch 50/35
30 DU

Part B: Core Work

10 min EMOM

1. 1 min plank

2. 30 sec hollow body hold

3. 30 sec side plank left side

4. 30 sec side plank right side

5. Rest