Part A: On the 90 seconds x 16 

1. Empty barbell bicep curl 21 reps

2. Barbell heavy row 10 reps

3. DB pullovers 15 reps

4. Weighted Bulgarian split squats 9 per side

Part B: On the 30 sec x 24

1. 10 V-ups

2. Mountain climbers 12 per leg

3. 10 hollow body rocks

"On the 6:00 minutes X 4 rounds.  
400m run,
30 WB
20 T2Bs
10 Deadlifts at 225/155
*Score is total accumulated rest    

1:30 min on 1:30 min off x 10
AMRAP and Pick Up where you left off

4 BM
8 BBJO 24"/20"
16 DB snatch 50/35lbs

A: Deadlifts 

Every 30 sec x 20
1 rep at 75%

B: Annie

50-40-30-20-10 of
DU and sit-ups

*Switching Every Movement

8 rounds of
12 thrusters 135/95
6 RMU
12 Bar Hop Burpees

Rest 1 minutes

500m run together

Rest 1 minutes

8 rounds of
6 thrusters 135/95
3 RMU
6 Bar Hop Burpees

5 RFT of
40 Feet of HW
20 T2Bs
15 steps of Front rack lunge 50/35 DBs

21, 18, 15,...3 going down by 3 of:

Box Jump Overs 24"/20"

C2Bs

DB push press 50/35 

Run 200m after each completed round.  Workout ends after the round 3reps + a final 200m run!

Part A: On the 90 seconds x 16 

1. Bicep curls 12 per side

2. Single arm heavy DB row 12 per side

3. DB chest press 15 reps

4. Weighted Bulgarian split squats 8 per side

Part B: On the minute x 12

1. 25 V-ups

2. 50 flutter kicks

3. 60 plank shoulder taps

Row 120/100 cals
40 WBs
20 Single DB S2O at 70/50 (switch every 5 reps)

Rest 3 mins

Row 60/50
20 WBs
10 Single DB S2O 70/50

Rest 3 mins

Row 30/25 cals
10 WBs
5 Single DB S2O 70/50

12 cycles of:

1:15 minutes on 1:15 minute Off
AMRAP and Pick Up where you left off
7 bar hop burpees
6 Hang cleans 135/95
5 Front Squats 135/95
4 Wall Walks