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