A:Deadlifts

1x10 at 50% 1x8 at 55% 1x6 at 60%, 4x5 at 70%

B: Bench Press

Using your 3 rep max from last week #!,

Remove 15% and perform a 5x5

If you didn't come in week #1, then establish a 3 rep max.

C: 4x AMRAP banded pull ups

4 x AMRAPpush ups

On the 7 mins x 3:

Round 1

50 WBs, 25 power cleans at 155/105, 25 T2Bs

Round 2

40 WBs, 20 power cleans at 155/105, 20 T2BS

Round 3

30 WBs, 15 power cleans at 155/105, 15 T2Bs

Score is total rest.

2 min on 1 min off - X 4 rounds -

Row 20/16 cals 8 Burpees over the rower AMRAP DB snatch 70/50

Rest 3 mins

90 sec on 1 min off - X 4 rounds -

Row 15/12 cals 6 Burpees over the rower AMRAP DB snatch 70/50

Rest 3 mins

1 min on 1 min off - X 4 rounds -

Row 10/8 cals 4 Burpees over the rower AMRAP DB snatch 70/50

3-2-1 Go!

For time: 

5 rounds of:     
    10 thrusters, 95/65
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, 135/95
    7 bar muscle-ups 

Time cap: 15 minutes

"A little of this, a little of that"

In teams of two: At 0:00

Accumulate 200 feet of HW and 200 GHDs

Switch as needed both athletes can be working at the same time.

At 8:00

10 rounds of 15 DB Deadlifts at 50/35 5 Double arm Devil Press

Switch every round only one athlete working at a time

At 22:00

100 WBS

50 Pistols

25 RMU Switch as needed

3-2-1 Go!

For time: 

5 rounds of:     
    10 thrusters, 95/65
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, 135/95
    7 bar muscle-ups 

Time cap: 15 minutes

On the 12 mins x 2

50 GHD sit-ups

40 OHS 95/65

30 Burpees

20 HSPU

10 RMU

A:Deadlifts

1x10 at 50% 1x8 at 55% 4x6 at 60%

B: Bench Press

Using your 3 rep max from last week,

Remove 25% and perform a 6x6

If you didn't come last week, then establish a 3 rep max.

C: 10 min EMOM

Odd rounds - 13 banded pull ups

Even rounds - 14 push ups

On the 5 minutes X 5 -

60 DU, 

15 C2Bs, 

15 push ups, 

5 Full cleans at 205/135 Score is total rest - so get after it!

1:30 min on 1:30 min off - X 12 rounds -

Odd rounds 18 WBs

16 Box Jump Overs at 24'/20"

AMRAP DB Front rack lunges

Even rounds - 18 DB Push press 50/35 lbs

16 T2Bs

AMRAP DB Front rack lunges

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts 
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

12 rounds switching every round

12 Front rack lunges 1355/95 12 C2Bs

Rest 2 minutes

8 rounds switching every round 8 clean and jerks 135/95 8 ring dips

Rest 2 minutes

6 rounds switching every round 6 Power snatch at 135/95 6 BM

3-2-1- go!

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts 
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

Every 5 mins x 5

Row 30/26 cals

4 x (1 wall walk + 3 Wall facing HSPU)

60 DU

A: Deadlift

4x10 at 50%

2x8 at 55%

B: Bench Press

Work up to a heavy triple and establish this as your 90% of your 1RM.

C: 10 MIN EMOM Odd minute - 13 push ups Even Minute - 13 strict banded pull ups

With an 8 minute time cap

Buy in with 500m/450m row

Then...

4 RDs of 15 S2O at 135/95 60 DU

Rest 2 minutes

Buy in with 500m/450m row

Then... Complete 4 rounds of 15 C2Bs 16 DB lunge steps (DBs held in front rack) 50/35lbs

Again with an 8 minute Cap

Your score is time in each section.

If you don't finish, add 1 second per miss rep.

On the 3:00 minutes x 9

18 WBs

6 Power cleans 185/125

4 RMU

Goal is a work to rest ratio of 1:1

3,2,1 Let’s Go!

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

50/35-lb dumbbell 

Partner WOD

Starting at 0:00

A: Switching every round 8 rounds of DT!

Starting at 12:00

B: 6 rounds switching every round of 400m/350m of rowing with 8 burpees over the rower

Starting at 24:00

100 WB and 50 BM

Switch as needed

Score each section separately and you cannot start the next part until the indicated start time.

3,2,1 Let’s Go!

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

50/35-lb dumbbell