A:On the 90 sec x 12
Hang full clean + 1 squat + 1 jerk
3 sets at 65%, 3 sets at 70%, 3 sets at 75%, 3 sets at 80%

Part B: Back Squats

1x10 at 60%
1x8 at 65%
1x6 at 70%
3x5 at 75%

7 minutes on 3 minutes off
x 3
AMRAP and pick up where you left off
63 DU
21 WB
21 GHD sit-ups
21/18 Cal row

On the 3 mins x 10
8 BBJO at 24"/20"
6 Squat cleans thrusters at 135lbs/95lbs
4 RMU

The goal is to get the work done for all ten rounds within the 3 min time allocated.

If you can't finish a round in the allocated time window, take a recovery round and get back in and try and hold on until the tenth round.

Good luck!

30 gym width shuttle runs (there and back is = 1)

3 wall walks

1 legless rope climbs
4 RFT

n teams of two switching as needed:
60 Deads at 225/155
60 WB
60 Cal row
60 HSPU

Immediately into

21-18-15-12-9-6-3 of
Thrusters 95/65 and Burpees

6 RFT of
20/16 cal row
5 RMU
20 DB push press 50/35

50-40-30-20-10 of

DB snatch 50/35

GHD sit-ups
With 50 Feet of HW after each set

A1: 2 Powers clean at 60%+ 1 jerk
EMOM x 4
A2: 1 Powers clean + 1 full clean at 65% + 1 jerk
EMOM x 4
A3: 1 Full clean at 70% + 2 jerks
EMOM x 4
A4: 1 Full clean and jerk 75%
EMOM x 4

Squats Week #2:

2x8 at 60%
2x6 at 65%
2x5 at 70%

4 mins to AMRAP followed by 4 mins of rest
Each 4 min piece starts with rowing for calories, followed by T2Bs, and DUs
The rep count decreases in each 4 Min AMRAP.

Round 1 21,21,84
Round 2, 18,18,72
Round 3 15,15,60
Round 4 12,12,48

Score is total reps each round.

Part A: 2:00 on 1 Min Off x3

6 Devil's Press with 50#/35#
18 WBS
AMRAP BBJO" 24/20"

Rest 3 mins

Pat B: 2:00 on 1 Min Off x 3

10 Thrusters 50#/35#
14 Front rack lunges
AMRAP BBJO" 24/20"

Score is total BBJO

A: Core Prep: Accumulate 60 starfish Accumulate 3 mins in plank

B: Death by cardio
EMOM for as long as you can
Minute one 10 thrusters 75/55lbs
Minute two 10/8 cal row
Minute three 10 burpees
Minute 4 rest

Add one cal/rep after each round to each minute.
Ultimate goal is to finish the round of 20, and live to celebrate:)

With a partner switching as needed
For total time:

A:10-8-6-4-2 of
Clean and Jerks at 185/125
With 20/16 Cals of rowing after each set
Right into
B:10-8-6-4-2 of
Full Clean at 225/155
With 20 lateral jumps over the rower after each set
Finish with:
C:10-8-6-4-2 of

Deads at  315/205
With 20 WBs after each set

4 RDS of:
6RMU
12 OHS 135/95

Rest 3 mins

4 RDs for time of
3 Wall Walks
9 Power snatch at 135/95

50 gym width shuttle runs 

2 rope climbs 
25 push ups

2 rope climbs 
25 Push ups
2 rope climbs 
25 push ups

2 rope climbs 

50 shuttle runs 

A: Plank hold - front 1 minute, L side 30 sec, R side 30 sec - Rest 1 minute x 2

B: 1 power clean + 1 Full clean + 1 Jerk EMOM x 12 1 rep at 60%

C: Back Squats

8x4 reps at 65%

5:00 minutes on x 2:30 Off
x 4
90 DU
30 GHD sit-ups
15 SHSPU
AMRAP Power cleans at 185lbs/125lbs
Score is total rest

1:45 On 1:30 off X 10  
Odd rounds:
8 DB thrusters 50/35
16/12 cal row
AMRAP Burpees over the rower

Even Rounds
16 DB Front rack lunges 50/35
16 WB 30/20
AMRAP Burpees over the DBs

Part A: Core prep

Core Prep 3x 20 v-ups 20 candlesticks 1 min plank

Part B: 

For time:
21-15-9
Box jumps 24/20
12-9-6
Clean and jerks 135/95

No classes, see you all tomorrow.

4 RFT
8 BM
16 OH lunges at 50lbs 

Rest 4 mins

5 RFT of
350m/300m Row
2 rope climbs