5 minutes on 2:30 mins off x 4

AMRAP and pick up where you left off after each 5 mins.

48 DU

12 - 2" Deficit Strict HSPU

48 DU

24 WB

48 DU

36 GHD sit-ups

75 seconds on 75 seconds off 
x 12 rounds

Odd rounds:

 20/16 cal on the rower
AMRAP Burpees Over the rower

Even rounds:
8 Power snatch 135/95
8 OHS
AMRAP Burpees Over the Bar

A: Deadlift
Every 30 seconds x 30 (so 15 minutes)
1 Rep at 80%

B: Bicep curls and tricep extension - 3x8

C: 9 MIN AMRAP
14 KBS 24/12

7 C2Bs

14 Burpees

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

For time:

2 squat cleans at 225/155
20 feet of HW
4 squat cleans at 225/155
40 feet of HW
6 squat cleans at 225/155
60 feet of HW
8 squat cleans at 225/155
80 feet of HW
10 squat cleans at 225/155
100 feet of HW

5 RFT
30 GHD sit-ups

5 BMU

30 DB snatch 50/35

5 BMU
30 BJO 24"/20"

Part A: 

On the 2 mins x 8

C&J complex
1 full clean + 1 squat + 1 jerk
8 sets at 85%

Part B: Back Squats:

1x5 at 70%
1x5 at 75%
1x4 at 80%
2x3 at 85%
2x2 at 90%

4 minutes on 3 mins off x 4
Pick up where you left off
36/32 cal row
18 Lunges with DBs in Front Rack
18 T2Bs
9 Strict HSPU

12 rounds total (6 of each!)
1 min on 1 min rest

Odd rounds: 
65 DU
AMRAP
Power snatch at 135/95

Even Rounds:
20 WBs
AMRAP BBJO at 24/20

3 Rounds for Max Reps:

1 min at each station:
WBS 20/14
SDHP 75/55/25
Box Jump 20"/16"
Push Press 75lbs/55lbs
Cal Row
1:00 Rest

Partner WOD
AMRAP in 20 minutes
Switching as needed
24 Cal row
2 Rope Climbs
36 DB deadlifts 50/35lbs
2 rope climbs
48 DB Thrusters
2 rope climbs 

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