On the 10 minutes x 3
Part A:
3 RDS
20 BJO at 24"/20"
10 One Arm Devil Press 50/35
1 Rope Climb

Part B:
2 RDS of
30  BJO at 24"/20"
15 One Arm Devil Press 50/35
2 Rope Climbs

Part C:
1 RDS of
30 One Arm Devil Press 50/35
3 Rope Climbs
AMRAP BJO 24"/20"
*Until the 6 minute mark

On the 16 minutes x 3

Run 800m

Farmer carry 180 feet 32kgs/24kgs

Run 500m

Row 1km

Run 200m

120 feet of burpee broad jumps

*Score each round separately

A: At your 8RM squat and bench perform.a 6x5

B: Core 

min Plank
30 russian twist
20 knee tucks
Rest 1 min
x 3

"On the 6 minutes on x 5
75 DU
25 DB snatch 50/35 lbs
20 T2Bs
5 Wall walks

The goal is to be done in 4 mins and get 2 mins of rest.
*Score is time on the slowest round."                                

1:15 On 1:00 off X 6  
AMRAP and pick up where you left off

8 Power cleans 135/95
8 Front squats
8 C2Bs
16 WBs

Rest 3 mins

1:15 on 1:00 Off x 6
AMRAP and pick up where you left off
8 lunge steps front rack 135/95
8 S2O
8 C2Bs
16 WBs

*Score is total rounds and reps for both Part A and Part B.

On the 6 minutes x 4
80 DU
1 legless rope climb
40 WB
1 legless rope climb
20 GHD sit-ups

24 min AMRAP
Row 100 cals
75 DB snatch 50/35
25 Sandbag cleans 150/100
Switch as needed with your partner.

A: At 0:00
2 rds of
32/28 cal row
10 Burpees over the rower
10 C2Bs
B: At 10:00
4 RDS of
16/14 Cal row
5 Burpees over the rower, 5 C2Bs
C: At 20:00
1 RDs of
20 Burpees
20 C2Bs
AMRAP Cals until the 25 min mark.
*Score is time on A and B and Cals on C!

On the 12 minutes x 4!

Run 500m

Farmer carry 160 feet 2x 32kgs/24kgs

Run 500m

160 feet of burpee broad jumps

Run 200m 

*Score each round separately

Squats and Bench -
Using your 8RM from 2 weeks ago, drop 10% of the weight and perform
6 x 6

If you don't have an 8RM, use today to establish one.

Core -

1 min plank
30 sec hollow body hold
30 Heel overs
Rest 1
x 3

4 minutes on, 2 minutes  off x 4 rounds.

AMRAP and pick up where you left off
20 WB,
15 deadlifts 185/125,
10 ring dips

5 Strict HSPU

1:00 on 1:00 off minutes X 13 rounds  

7 FS squats at 135/105lbs
6 jerks
5 BMU
35 DU
* Pick up where you left off

*Score is total completed rounds + reps

For time!

4 rounds of:

Row 500m

25 Push press 75/55

25 KBS 24kgs/16kgs  

*Rest 2 minutes after each round

Partner - For Time switching as needed
5 Rounds of
20 Backsquats (155/105)
2 Legless Rope climbs
20 SHSPU
20 Bar hop burpees
2 Legless Rope climbs

A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.  
Rest 3 minutes then  
B: 21-15-9 of Power cleans  at 115/85  and ring dips
Rest 3 minutes
C: 21-15-9
Deadlifts at 115/85 and C2Bs

On the 15 minutes x 3!

Run 500m

25 WBs

Run 400m

80 feet of burpee broad jumps

Run 200m 

80 feet of lunging holding 50/35lbs in farmer carry

*Score each round separately

Squats and Bench -
Using your 8RM from last week, drop 20% of the weight and perform
6 x 6

If you don't have an 8RM, use today to establish one.

Core -

3x
30 russian twist
15 empty barbell good mornings
1 min plank

On the 10 mins x 3
90 DU
60/50 cal row
30 GHD sit-ups
15 One Arm Devil Press  50/35

*Score each round separately

1:15 on 45 sec off x 4 rounds for each cycle!
Rest 2:00 mins between each new cycle x 3 cycles 

(So yes 12 rounds total)

Cycle 1 - 18 DB Push Press 50#/35#, 6 BMU, AMRAP Box Jump Overs at 24"/20"

Cycle 2 - 15 DB Front squats, 12 C2Bs, AMRAP Box Jump Overs at 24"/20"

Cycle 3 - 12 DB Thrusters, 18 T2Bs, AMRAP Box Jump Overs at 24"/20"

30 Min EMOM
1.14/10 cal row
2.15 GHD sit-ups
3. 16 Wal Balls