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[ TEAM 3 ]
AMRAP 24
8 Thruster 115/75lb
6 Bar Muscle ups
4 Power Snatch 115/75lb
2 Burpee Pull Overs
* Alternating rounds

AMRAP 15
50 Double Unders
5 DB Burpee to Clean & Jerk 50/35lb
5 Wall Walks

Open Gym
10:00 ~ 16:00

For time of :
30/24 Cal Row
45 Wallball 20/14lb
15/12 Muscle ups
30/24 Cal Row
15/12 Muscle ups
45 Wallball 20/14lb
30/24 Cal Row

AMRAP 16
12 Toes to bar
10 Lateral Burpee Over DB
8 DB Snatch 70/50lb

3 rounds for time of :
21/18 Cal Row
15 Kettlebell Swings 32/24kg
9-7-5 Wall Walks

[TEAM 2]
For time of :
10-9-8-7-6-5-4-3-2-1
Barbell 155/105lb
Gymnastic
* 10-9-8 / Deadlift & Toes to bar
* 7-6-5 / Power Clean & Bar Muscle ups
* 4-3-2-1 / Jerk & Burpee Pull Overs
* You Go, I Go

AMRAP 15
30 Target Burpees
150 Double Unders

AMRAP 20
4 Muscle ups
6/6 DB Hang Snatch 70/50lb
8 Wallball 30/20lb

[TEAM 2]
2 rounds for time of :
100/80 Cal Row
50 Handstand Push ups

Open Gym
09:00 ~ 16:00

3 Rounds for time of :
400m Run
21 Kettlebell Swings 24/20kg
12 Steps, Goblet Lunges

[ TEAM 2]
For time of :
90 Toes to bar
75 Power Snatch 95/65lb
60 Chest to bar
45 Power Snatch 135/95lb
30 Muscle ups

Find Heavy
Power Snatch + Hang Snatch

and then,

3 sets of :
2 Halting Snatch Deadlift
3 Snatch Pull @ Today Heavy ~

3 rounds for time of :
90 Double Unders
45-30-15 DB Movement 50/35lb
9-6-3 Wall Walks
* DB Movement *
1R : DB Deadlift
2R : DB Hang Power Clean
3R : DB Push Jerk

For time of :
33-27-21-15-9
Cal Row
DB Snatch 50/35lb

AMRAP 20
5 Bar Muscle ups
10 Hand-Release Push ups
15 Wallball 20/14lb

AMRAP 15
30/24 Cal Row
15 DB Goblet Squat 50/35lb
1:00 Hanging Hold

[ TEAM 3 ]
For time of :
90 Deadlift 185/125lb
120 Toes to bar
60 Hang Power Clean 185/125lb
120 Chest to bar
30 Shoulder to Overhead 185/125lb

A.
Deadlift + Hang Clean + Jerk
3 x (3+4+3) ~ 65%
3 x (3+3+2) ~ 75%
2 x (3+2+1) ~ 85%

B.
3 sets
5 Hang Clean + 5 Push Jerk
* Load : 60~70% of Today Heavy

AMRAP 15
20 Box Jump Overs 24/20inch
10 SA Devil Press 70/50lb
5 Wall Walks

10 rounds for time of :
15/12 Cal Row
10 Wallball 30/20lb

AMRAP 16
60 Double Unders
6/6 DB Hang Clean & Jerk 50/35lb
12 Burpee over DB
6 Bar Muscle ups

3 rounds for time of :
400m Run
30 Push ups
20 Box Jump Overs 30/24inch

[TEAM 2]
For time of :
100 Toes to bar
100 Wallball 20/14lb
100 Burpee Over the bar
100 Hang Power Clean 115/75lb

AMRAP 15
6 Handstand Push ups
9 DB Deadlift 70/50lb
12 Box Jump Overs 24/20inch

For time of :
20 DB Snatch 70/50lb
15 DB Goblet Squat 70/50lb
10 Bar Muscle ups
30/20 Cal Row
10 Bar Muscle ups
15 DB Goblet Squat 70/50lb
20 DB Snatch 70/50lb

Open Gym @ HQ
09:00 ~ 16:00

AMRAP 12
4 Wall Walks
12 Kettlebell Swings 24/20kg
8 Pull ups
16 KB Goblet Lunges 24/20kg