n teams of 2!

8 RFT of:

200m run together

20 pull ups (alternating as needed)

10 D-ball cleans 150/100 (alternating each rep)

4 RFT of:

36 DU

12 DB front squats at 50/35lbs

9 Strict HSPU

1 legless rope climb + 1 rope climb

9 Strict HSPU

12 DB front squats at 50/35lbs

36 DU

*rest 2:00 minutes after each round

15 MIN AMRAP

100m run

8 power cleans and jerks (155/105)

100m run

8 BM

Deadlifts:

1x10 at 50%

1x8 at 60% 2x6 at 70% 3x4 at 75%

Push Press:

Using your 1 RM Strict press from last week or 60% of your clean and jerk

4x10 push press

4 mins on 4 mins off x4

AMRAP Burpees

Over the Rower Row cals T2Bs

Cycle 1 = 21 reps of each

Cycle 2 = 18 of each

Cycle 3 = 15 of each

Cycle 4 = 12 of each

Gym is closed see you all Tuesday!

In teams of two,

4 x

400m run (together)

followed by: 4 rounds switching as needed 8 power cleans 185/135 8 BM

On a continuously running clock:

At the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Pull-ups
Front squats

Atn the 10:00 start

21-15-9 reps for time of:
Toes-to-bars
Hang power cleans

On the 20:00
3 rounds for time of:
10 bar-facing burpees
10 thrusters

65 lb
95 lb

Post times to comments.

50-40-30-20-10 reps for time of:
Kettlebell swings
*Run 400 meters after each set

 16kgs
 24kgs

A: Deadlifts

1X10 at 50%

1x8 at 70%

1x6 at 65%

3x5 at 70%

B: Test Strict Press

49 DU,

14 DB snatch 70/50,

7 RMU

14 DB snatch

49 DU

Rest 2:30 minutes x 4 .

The goal is to have every interval pace closely to the same. Score is total time

2 mins on 2 mins off x 8 rounds -

12 or AMRAP thrusters at 115/85, 12 C2B, 12 or AMRAP bar burpees.

Odd rounds as written, even rounds reverse order.

So AMRAP burpees odd rounds, AMRAP thrusters even rounds

Score is total reps on the AMRAPs keeping odd and even as separate scores.

Row 1000m/800m 

DB Chest press 12 reps at 50/35

DB seated shoulder press 6 reps at 50/35

Row750m/600m 

DB Chest press 12 reps at 50/35

DB seated shoulder press 6 reps at 50/35 500M/400m

DB Chest press 12 reps at 50/35 DB seated shoulder press 6 reps at 50/35 250M/200m

DB Chest press 12 reps at 50/35 DB seated shoulder press 6 reps at 50/35

Both partner runs 500m together

When both are done begin:

12 rounds (switch as needed) of: 6 deadlifts at 225/155lbs 6 Strict HSPU 12 C2Bs

FInish with a 500m run together

With a 20#/14# vest

3 Rounds of:

1,000 meter Run  

10 Muscle-Ups

100 squats

3:00 on 30 sec off until complete.

Complete 2000m/1600m of rowing

However before the start of each 3:00 min interval you must complete

2 rounds of C2B Cindy.

Cindy = (5 pull ups, 10 push ups, 15 squats)

A: Deadlift 2x5 at 50% 2x5 at 60%

2x5 at 65%

B: Strict Press

Work up to a heavy 2 rep

Then back off 20% and complete 4x4

60 DU

30 WB

200m run

1 legless rope climb

Rest 90 sec x 8 Score is total time  

90 sec on 90 sec off x 10

ODD Rounds

Buy in with: 10 BBJO at 24"/20" 5 x (1 RMU + 1 ring dip)

Then AMRAP DB 50/35lbs DT

EVEN ROUNDs

Buy in with: 20 Box Jumps Overs 24"/20" 12 T2Bs

Then AMRAP DB 50/35lbs DT

Pick up where you left off of DT on every round. Score is total DT reps.

*DT is 12 DB deadlifts, 9 DB hang power cleans, 6 shoulder to overhead

A: Bench Press 6x6 at 60%

B:

5 RFT of 30/24 cal row

15 DB Bench press 50/35