6 minutes on 3 mins off x 3

AMRAP and pick up where you left off
32/28 cal row
16 Burpees over the rower
16 KBS 36kgs/24kgs
8 Ring MU

Part A:
5 MIN AMRAP
12 C&J at 185/135
36 WBs
72 DU

Rest 3 minutes

Part B:
2:30 mins on 1:30 minute off
x 2
AMRAP and pick up where you left off
8 C&J at 185/135
24 WBS
48 DU

Rest 3 mins

Part C:
1:40 mins on 1:00 minute off
x 3

AMRAP and pick up where you left off
6 C&J at 185/135
18 WBS
36 DU

Part A: core prep

9 min EMOM

1. 45 sec plank

2. 30 sec hollow body hold

3. 20 Russian twist 

Part B: For time 

10-1 of Devils Press 50/35

with 

40 DU after each set

In teams of 2 switching every round

10 rounds of

7 Thrusters 135/95

7 Burpees over the bar

7 ring dips

Rest 4 mins

10 rounds of

12 power cleans

12 T2BS

For time:

10 Rounds of:

3 Sand bag cleans 150#/100#

6 shuttle runs

9 Strict HSPU

40 min  EMOM

1. 18/15 cal row

2. 15 C2Bs

3. 60 DU

4. 15/10 ring dips

Part A: 

EMOM x 16

1. Clean and jerk triple at 60%

2. Clean and jerk double at 70%

3. Clean and jerk single at 80%

4. Rest

Part B-

Back squats Pyramid

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80% and then back down the pyramid. 

* only do 80% once

On the 7 mins  x 4

Row 500m

2 Rope climbs

20 DB push press 50/35

1 legless rope climb

In teams of two, switching every round
8 rounds of
15 Power snatch at 135/95
15 C2Bs

Rest 2 mins

4 rounds
50 DU
5 ring muscle ups

Rest 2 mins

2 rounds
40 WB
40 GHD sit-ups