For time 10 Rounds of:
2 wall walks
3 Sandbag cleans (150/100)
4 BBJO at 24"/20"

On a 30 minute clock:

Start with:

• 1000m Row

• 50 Thrusters (45/35 pound) empty barbell

Then immediately continue with

• 10 rounds

• 3 Snatches (135/95 pounds)

• 15 Wall Ball (20/14lbs @ 10″/8″ target)

Then finish with:

AMRAP of Cindy with the remaining time:

• 5 pull-up

• 10 push-up

• 15 squat

Your result is rounds and reps of Cindy completed.

On the 2 mins x 10
C&J complex

1 clean deadlift + 1 clean pull + 1 full clean + 1 squat + 1 jerk

Start at 50% and go up as long as you are successful.

Part B; Back Squats

2x5 at 70% 2x5 at 75% 3x4 at 80%

On the 10 minutes x 3
Score is total rest
80 DU
40 DB snatch
40 WBS
20 T2Bs

6 rounds of : 
45 seconds on 45 seconds off - 

7 Thruster 135/95
AMRAP Bar Hop Burpees

Rest 3 minutes

Then 6 rounds of:
45 seconds on 45 seconds off 
7 Power cleans 135/95
AMRAP 10 squats and 10 push ups

A: Bench Press
1x4 at 65%
3x5 at 70%
4x3 at 75%

B: Bicep curls and tricep extension - 3x8

C: Met-Con

40-30-20-10 of 
Row/Bike/ or Ski cals and Box Jump Overs at 24"/20" 
 

Partner WOD switching every round
20 rounds of:

9 jerks at 155/105, + 1 round of 3 HSPU, 6 ring dips, 12 pistols

12 RFT solo or 15 RFT with a partner of:

12 Gym width shuttle runs (there and back is 1)
12 lateral burpees over DBs
12 (6 per side) Single arm Hang clean and jerk 50/35
1 Rope Climb

60/50 Cal row
40 DB snatch

30 C2BS

200 feet of HW

30 CBs

40 DB snatch

60/50 cal row

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:)