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. 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!

A: 1 Power snatch + 1 low hang snatch + 1 OHS

On the 2 mins x 10 at increasing loads

B: Back Squats -

4 x 8 at increasing loads. 

Goal is to work up to a hard effort that should be close to your 80%.

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

2 min on, 2 min off x 7

10 gym width shuttle runs (there and back is 1)

AMRAP with the remaining time:

"DB DT" at 50/35

12 DB deadlifts

9 DB hang cleans

6 DB jerks

• Start each AMRAP where you left off. Your score is total rounds +reps.

Complete as many rounds and reps as possible in 20 minutes of:
20 burpees
20 air squats
20 box jump-overs 24"/20"
20 air squats
20 toes-to-bars

In 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:

24/20 cal row

6 RMU

18 DB Push press 50/35

Part A: 3:00 on 1 Min Off x 2

21 WBs

18 C2Bs

15 Hang full cleans 135/95

AMRAP Bar Hop Burpees

Rest 3 mins

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

21 WBs

18 C2Bs

AMRAP Hang Full Cleans 135/95

Rest 3 mins

Pat C: 1:00 on 1 Min Off x 4

21 WBs

AMRAP C2Bs

Part A: Test your 2 Rep max bench

Part B: Test your 2km row!

4 min AMRAP followed by 4 mins of rest x 4 rounds.

Each 4 min piece starts with DB snatches 50/35lbs, followed by T2Bs, and DUs

The rep count per set 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.

The goal is to average the same amount of reps in each 4 min piece.