"4 mins on 4 mins off x 4

AMRAP in those 4 mins

6 power snatch 115/85
6 bar hop burpees
1 legless rope climb

9 S2O 115/85
6 bar hop burpees
1 rope climb

12 FS 115/85
6 bar hop burpees
1 rope climb

*On each AMRAP you must start back at the top with 6 power snatch regardless of where you finished on the previous round. Score is total reps.       

2:15 on
45 sec off
Until completion of
200/175 cals on the rower.
However at the start of each interval (including at 3-2-1- go) you must buy in with :
8 BMU
16 WBs 20#/14#
Capped at 10 rounds.  Can you finish?

A: Deadlift

1x10 at 40%

1x8 at 50%
1x6 at 60%
4x5 at 70%

B:Strict Press
Work up to a heavy 4RM

Remove 10%

Perform a 3x3 at this new weight 

B: Accessory -  "use weights that are slightly heavier than last week"

4x12 bicep curls
3x12 single arm heavy rows

5 mins on 2:30 mins off x 4
AMRAP pick up where you left off
12 Shuttle runs (there and back is one)
16 KBS 24/16
4 gym widths of Handwalking (20 feet only = 1 gym width)

1:00 min on 1:00 Off X 14
AMRAP and pick up where you left off
3 RMU
6 Devil's press 2xDBs 35#/25#
9  OH lunges 2xDBs 

10 rounds for time of:
10 thrusters at 95/65 , 10 ring push ups

For time, partitioned any way with only one partner working at time:
25 rope climbs
150-cal. row
200 wall-ball shots 

3 RFT of:
25 box jumps overs, 24/20"
15 C2Bs
5 clean and jerks, 185/125 lb.

Rest 4 minutes

2 RFT of
16 box jumps overs, 24/20"
8 BMU
4 clean and jerks, 205/145 lb.

18 min AMRAP of
18 cal on the rower
9 Burpees Over the rower

18 WBs
9 Strict HSPU

A: Deadlift
3x6 at 60%
3x5 at 75%

B:Strict Press
Work up to a heavy 5RM

Remove 20%

Perform a 3x4 at this new weight 

B: Accessory - 

4x12 bicep curls
3x12 single arm heavy rows