In Teams of Two

Start with 1 mile together
Then complete with only one athlete working at a time
5 rounds of:
20 BBJO 24"/20"
10 DB thrusters 50/35s
5 rope climbs
Finish with 1 mile together!

5 RFT of
10 deadlifts 185/275
200m run
40' of HW

3 rounds for time of:

30 squat cleans 95/65
30 pull-ups
Run 800 meters

Every 3 minute x 15

1. 6 Back squats at 60% + 6 high box jumps

2. DB chest press 10 reps + 20 V-ups

3. 15 ring dips + 15 supinated pull ups

7 min on 3 mins off x 3
AMRAP and pick up where you left off
54/46 Cal row
18 OH single arm lunge steps (50/35s)
9 wall walks
18 DB snatch
9 BM

A: 3 min on, 1 min off x 2
AMRAP and pick up where you left off
24 WBs
12 T2Bs
6 full snatch (155/105)

Rest 3 mins

B: 2 min on, 1 min off x 3
AMRAP and pick up where you left off

24 WBs
12 T2Bs
6 full snatch (155/105)

Rest 3 mins

C:1 min on, 1 min off x 6
AMRAP and pick up where you left off
24 WBs
12 T2Bs
6 full snatch (155/105)

A: Bench -

1x8 at 50%, 1x8 at 60%, 1x8 at 70%, 1x8 at 75%

1 x 8RM

B:3x

400m run

40 lunges

40 empty bar thrusters

3 Rounds for time switch as needed with a partner
Row 1000m,
50 S2O 95/65,
50 snatch 95/65

For time:
400m run
10 wall walks
15 Front Squats at 185/125
20 C2Bs
15 Front Squats at 185/125
10 wall walks
400m run

6 mins on 4 mins off x3
40/35 cal row
20 HSPU
20 T2Bs
2 rope climbs
*AMRAP and pick up where you left off.

On the 3 min x 15

1.12 Bent over barbell row + 24 push ups

2.12 supinated grip strict pull ups + 30 sec hollow body hold

3.12 narrow grip Bench press+ L-sit parallette hold for 20 sec 

A: 3 mins AMRAP
200m run
15 Bar Hop Burpees
10 BM
AMRAP Snatches at 135/95

Rest 3 mins

B:2 mins on 1 min off x 3
200m run
10 Bar Hop Burpees
5 BM
AMRAP Snatches at 135/95

Rest 3 mins

C:90 sec on 1 min off x 3
200m run
10 Bar Hop Burpees
AMRAP Snatches at 135/95

Rest 3 mins

D:1 min on 1 min off x 3
200m run
AMRAP Snatches at 135/95

Gym is closed, see you Tuesday!

In teams of two
Start with 1 mile run together then
complete the following work in any order with only athlete working at time:
50 BMU
75 lateral burpees over the KB
100 KBS 24/16
200 lunges holding one KB overhead

*Teams may use any strategy to get through the work as long as only one athlete is working at time

30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Clean (225/155 lb)

For time: 
24 thrusters (115/85 lb)
24 chest-to-bar pull-ups
80-foot Sand Ball carry (150/100)
21 chest-to-bar pull-ups
21 thrusters 

Rest 2 minutes

18 thrusters 
18 bar muscle-ups80-foot Sand Ball carry (150/100)
15 bar muscle-ups
15 thrusters

On the 2 mins x 20

1. DB flat bench press for 12 reps + 15 strict pull ups

2. 1 min plank + 30 sec hollow body hold

3. Single arm heavy rows 12 reps per side (same weight as last week)

4. L-sit parallette hold for 20 sec + 12 per side DB bicep curls alternating 

5:00 on 4:00 Off x 4
AMRAP and pick up where you left off:
60 DU
50' of DB Front rack lunges 50/35lbs
40 DB snatch 50/35lbs
30 Cal row

2 mins on 1 min off x 3
200m run
14 T2Bs
7 Power cleans at 155/105
AMRAP Burpees over the bar

Rest 3 mins

90 sec on 1 min off x 3
200m run
14 T2Bs
AMRAP
Power cleans at 155/105

Rest 3 mins

1 min on 1 min off x 3
200m run
AMRAP
T2Bs

1km row

20 single arm S2O with 70/50 DB

40DU

20 DB single arm hang clean (10 per side)

40 DU

20 DB single arm thrusters (10 per side)

40 DU

20 Single Arm Devil Press (10 per side)

40 DU

1km run