A:Clean and Jerk complex, on the 2 mins x 12 at increasing loads

1 power clean + 1 hang clean + 2 jerks

B:Back Squats: 5x5 at 75%

3 mins on 90 sec x 6
AMRAP and pick up where you left off
12 shuttle runs (there and back is one)
4 wall walks
12 T2Bs
24 DB snatch 50/35

AMRAP and pick up where you left off on each section.
A: 2 mins on 1 min off x 5
18 WBS
6 BM
12 Power cleans 155/105
6 Bar Hop Burpees
Rest 4 mins
B:1 min on 1 min off x 6
3 BM
6 Power cleans 155/105
6 Bar Hop Burpees

Open 11.4

20 min AMRAP of

5 Power cleans 155/105

10 T2Bs

15 WBs

No classes, come cheer on the weightlifters

*Note last class is at 5:30 as we will be setting up for our weightlifting meet.

Start with 150 DU each (can be done at the same time)
Then 100 cal row (together with only one rower)
Then 10 rounds of
15 thrusters 95/65
15 Bar hop burpees
*switching  as needed
100 cal row (together)
and Finish with 150 DU each (can be done at the same time)

50/45  cal row
40 feet of HW
40 GHD sit-ups
40 feet of HW
30 C2Bs
40 feet of HW
20 ring dips
10 Wall facing HSPU
20 ring dips
40 feet of HW
30 C2Bs
40 feet of HW
40 GHD sit-ups
40 feet of HW
50/45  cal row

A:On the 2 minutes at increasing loads

1 hang clean + 2 front squats + 1 push press + 1 jerk

B: Back squats 

6x5 at 70%

4 mins on 4 mins off X 4 rounds
AMRAP and pick up where you left off for total reps.
12 Push Press at 115/85
48 DU
24 T2Bs
48 DU
12 Power snatch 115/85

AMRAP and pick up where you left off on each section.
A: 3 mins on 90 sec off x 2
25 KBS 32/24kgs
20 Burpee BJO 24/20"
15 WBs

Rest 3 mins
B:2 minutes on 60 seconds off  x 4 rounds
15 KBS 32/24kgs
10 Burpee BJO 24/20"
15 WBs

Rest 3 mins
C:60 sec ons 60 sec off x 6

12 KBS 32/24kgs
6 BBJO 24"/20"

Part A: Core work 12 min EMOM

1. 20 V-ups
2. 20 Knee tucks
3. 45 sec plank
4. 25 sec Ring support Hold

Part B: 10 RFT of

5 Power cleans 155/105

7 T2Bs

5 HSPU

Partner WOD, Switching as needed

25 min AMRAP
20 chest to deck push ups
20 DB thrusters 50/35
20 C2Bs
20 Lunges with One DB held overhead and one in front rack 50/35
40 Cal row

Every 5 mins x 7 complete the following:

7 BM

14 BBJO 24"/20"

28 DB snatch 50/35

*score is time on final round!

Goal - Accumulate 125 WBs, capped at 8 rounds

However you must start each 3 min piece with the following buy-in

10 shuttle runs( gym width, there and back =1) and 2 rounds of C2Bs CINDY!

After the 3 mins are done, you get one minute of rest.

A:On the 2 mins at increasing loads

1 C&J

B:Back Squats

1x10 at 50%
1x8 at 55%

1x6 at 60%

1x4 at 65%

1 AMRAP at 70%

4 min on 4 min off X 4 rounds 
AMRAP and pick up where you left off
4 wall walks
8 T2Bs

10 Hang Cleans
12 front squats at 135/95

*Score is rounds and reps

A: 3 mins on 90 sec off x 3
24/21 Cal row/ 21 Burpees over the rower/ AMRAP KBS at 2/1.5
Rest 3 mins
B: 2 mins on 1 mins off x 3
15/13 Cal row/ 13 Burpees over the rower/ AMRAP KBS at 2/1.5
Rest 3 mins

C:1 mins on 1 mins off
10/8 Cal row/ 8 Burpees over the rower/ AMRAP KBS at 2/1.5

A:"Core work"

12 min EMOM

1. 0:30 sec hollow body hold
2. 30 Russian twists
3. 45 sec plank
4. 30 Heel Overs

B:3 rounds for time

50 Double-unders

25 Wall Balls 
15 Pull-ups
10 Overhead Squats 95/65
5 Bar Muscle-ups

For time and switching as needed.
60/50 Calorie row
400' KB Farmer Carry (32kgs/24kgs)(Gym length is 40'
60/50 Calorie row
400' of Burpee broad jump
60/50 Calorie Row
400' Bear Hug Sandbag Carry (150lbs/100lbs)

5 Rounds for time:
6 Bar MU
12 Double Arm Hang Snatch 50/35
24/20 Cal Row