3:30 minutes on 90 sec off  off x 6 rounds  -

Round 1, 3 and 5:
24/20 cal row
6 Burpees over the rower

With the remaining time AMRAP
12 DB S2O at 50/35lbs
12 C2Bs

Round 2,4,6:
24/20 cal row
6 Burpees over the rower

With the remaining time AMRAP
12 DB Hang Power cleans 50/35lbs
12 T2Bs

*Score is total reps on the AMRAPS
Keep score separate Odd from Even

Gym will reopen on July 2nd at 6AM!

* Please note, the last class is at noon today as we will begin setting up for our competition immediately following the noon class.

12 Rounds for time

Switching every round:
200m run
12 DB Thrusters 50/35lbs
2 legless rope climb

10-1 of
Power snatch 155/105
+1 Round of
6 SHSPU + 3 BM
After each set

Part A: On the 90 seconds x 16 

1. Empty barbell bicep curl 24 reps

2. Barbell heavy row 12 reps

3. DB Flat chest press 12 reps

4. Weighted Bulgarian split squats 12 per side

Part B: On the 30 sec x 24

1. 16 starfish

2. 8 Plank up and downs (start on hands lower to forearms and back up)

3. 12 hollow body rocks

4. Plank alternates

3 minutes on 90 seconds off x 6 rounds  -

Always begin with a 200m run,
AMRAP with the remaining time
10 T2Bs + 20 DB snatch 50/35  + 30 DU  

Start back with the T2Bs on every round.  
*Score is total reps.

Part A:
2 mins on 60 seconds off X 4 rounds -
4 BMU
 12 Burpee Box Jump over (24"/20" Box)
AMRAP WBs

Rest 3 mins

Part B:
1:30 mins on 60 seconds off X 4 rounds -
3 BMU
 9 Burpee Box Jump over (24"/20" Box)
AMRAP WB

Rest 3 mins

Part C:
1:00 mins on 60 seconds off X 4 rounds -
2 BMU
6 Burpee Box Jump over (24"/20" Box)
AMRAP WB

21-18-15-12...3 of
Row Cals
95/65 thrusters

Burpees over the bar

*In 7 mins switching every round with your partner

AMRAP
48 DU
12 DB shoulder to overhead 50/35lbs

Rest 2 mins

In 7 mins switching every round with your partner
AMRAP
24 crossovers
12 DB front squats

Rest 2 mins

In 7 mins switching every round with your partner
AMRAP
12 Burpees over the DBs
12 DB double hang snatch

FOR TIME:
24 BOX JUMP OVER 32”/24"
8 RMU
24 STRICT HSPUs
200m farmer carry with 32/24kgs KB in each hand
24 STRICT HSPUs
8 RMU
24 BOX JUMP OVER 32”/24"
10 SANDBAG OVER THE SHOULDER 150/100