A: Deadlift

2x5 at 65%
2x3 at 75%
2x1 at 85%
1 AMRAP at 90%

B: Accessory - 3x12 single arm heavy rows

C: Rowing week #1

2km at Pace + 12
Rest 90 sec
3x row
500m at 2km pace with 0:45 sec rest in between

6 minutes on 2 minutes off
X 4 rounds 
AMRAP
15 DB Deadlifts 50/35
50 DU
25 T2Bs
50 DU
15 DB Thrusters 50/35
Pick up where you finish on every 6 minute work interval

2 minutes on 60 seconds off 
x 4 rounds
30 DB snatch 50/35
10 Burpee BJO 24/20"
AMRAP WBs

Rest 4 mins

90 sec ons 90 sec off
x6
20 OH Lunges 50/35
20 BJO 24"/20"
AMRAP WBS

A: Strict Press
2x3 at 60%
2x3 at 70%
2x3 at 80%
1 AMRAP at 85%

B: Accessory - 4x12 bicep curls
Heavier then last week and skull crushers

C:On the 10 minutes x 2

Row 1000m/800m

50 GHD Sit Ups and 25 HSPU

Score is total rest

No classes today as we are hosting a lifting meet. Come and check it out!

A: Core work 12 min EMOM
1. 20 V-ups
2. 20 Knee tucks
3. 45 sec plank
4. 25 sec Ring support Hold 

Part B:
For time, partitioned any way you wish:
30 ring muscle-ups
90 KBS 24/20kgs
180 DU

3RFT of:
50/40 Cal row
10 chest to deck push ups
40' HSW
10 chest to deck push ups
40 Pistols
10 chest to deck push ups
40 C2B
10 chest to deck push ups

A: On the 2 minutes starting at 50% test your 1 RM clean and jerk!

B: Deadlift
2x3 at 60%
2x3 at 70%
2x3 at 80%
1 AMRAP at 85%

On the 5 minutes
X 5 rounds 

50 DU
25 T2Bs
15 front squats at 135/105
10 Push jerks 135/95
Score is total rest

90 seconds on 90 seconds off 
x 12 rounds
Odd rounds: 20/16 cal on the rower
AMRAP WBs

Even rounds
16 DB thrusters 50#/35#
8 BM
AMRAP WBs

Score is total WBs for A and B

A: Squat
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%

B: Accessory - GHD back ext 3 x30 at BW + 2 x 20 weighted

C:10-9-8-...1 of
DB Thrusters at 50/35

and Box Step Over at 24/20 holding one DB only (any which way)

Switching Every Round with your partner
30 rounds of: 
4 front rack lunges
+ 4 push press
+ 8 bar hop burpees
135/95

A: Core work 

A: Core work 

12 min EMOM

1. 0:30 sec hollow body hold

2. 30 Russian twists

3. 45 sec plank

4. 30 Heel Overs

Part B: Met-con

4 Rounds of 
10 Bar MU
10 Double Arm Snatch 50/35
30/24 Cal Row
Rest 2 mins between rounds

32 Min EMOM
1. 16/12 cal row
2. 2/1 legless rope climbs
3. 10 Single arm Devil Press 50/25
4. 20 pistols

"A: DB Hex Head hold
30 sec per side x 4
3 x20 Forearm curl

B: On the 90 sec starting at 50% and going up every round
One full clean + front squat+jerk 

C: Deadlift

2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%

50 WB
40 feet of handwalking
30 Deadlifts at 50/35 DBs
20 T2Bs
x 2 rounds 
then

Rest exactly 4 minutes
Repeat for one more round
(3 rounds total)

1:30 mins on 1 minute off
x 5 rounds
15 Bar Hop Burpees
AMRAP DT at 155/105

Rest 4 minutes
1:30 mins on 1 minute off
x 5 rounds
15 Front Squats at 155/105
AMRAP 
4 3" Deficit HSPU 
8 C2BS
12 push ups

Part A: 
12 min EMOM
1.6 reps at 65%
2. 6 strict pull ups

Part B: For total time

All at your 2 km pace +2 with 1 minute rest after each interval

250m/250m
500/400m
750/650m
1000/800m

Switching as needed except during synchro parts

60 C2Bs

60 Synchro DB snatch 50/35

50 T2Bs
50 Synchro WBs

40 BBJO 24"/20"

40 Synchro OH Lunges 50/35

30 Devil Press

30 One Arm Thrusters 50/35

50 GHD sit-ups
10 MU
50 alternating single-leg squats
40 GHD sit-ups
8 MU
40 alternating single-leg squats
30 GHD sit-ups
6 MU
30 alternating single-leg squats

Time cap: 20 min