5 rounds for time of :
– 21 Kettlebell Swings 24/16kg
– 15 Toes to bar
– 9 Burpee Box Jump Overs 24/20inch

[ Team of 2 ]
3 rounds for time of :
– 30 Power Clean 135/95lb
– 20 Thruster 135/95lb
– 6 / 4 / 2 Legless Rope Climbs

A.
5 sets of :
– 1 Power Clean
– 2 Push Press
– 3 Thruster

B.
Thruster (From Ground)
– Find Heavy 2

Amrap 16 minutes
– Row 20/16 Cal
– 8 Muscle ups
– 12 DB Snatch 70/50lb

For time of :
21-18-15-12-9 reps,
– Handstand Push ups
– Box Jump overs 24/20inch

A.
Front Squat
3-3-3-3-3

B.
[ Team of 2 ]
Amrap 10 minutes
– 10 DB(2) Deadlift, 50/35lb
– 10m Walking Lunges 50/35lb
– 20m DB Farmers Carry 50/35lb
* Alternating rounds

3 rounds for time of :
– 60 Double Unders
– 50 Wallball 20/14lb
– 40 Sit ups
– 30/20 Cal Row

[ Team of 2 ]
For time of :
– 60 Power Snatch 115/75lb
– 50 Chest to bar
– 40 Power Snatch 135/85lb
– 30 Bar Muscle ups
– 20 Power Snatch 155/95lb

A.
4 sets of :
– 1 Muscle Snatch
– 2 Snatch Grip Push Press
– 3 Snatch Grip Push Jerk
* Climbing

B.
Power Snatch
– Find 1RM

A.
Bench Press
3-3-3-3-3

B.
5 rounds for time of :
– 10 Box Jumps 24/20inch
– 10 DB Hang Power Clean 50/35lb

[ Team of 2 ]
5 rounds for time of :
– 12 Toes to bar
– 60m Shuttle Run
– 12 Line Facing Burpees
* Alternating rounds

A.
Back Squat
6-6-6-6-6

B.
[ Team of 2 ]
Amrap 16 minutes
– 4 Strict Pull ups
– 8 Hand-release Push ups
– 12 Goblet Squats 24/16kg
* Alternating rounds

Amrap 10 minutes
– 10 Push ups
– 10 Kettlebell Swings 24/16kg
– 10 Box Jumps 24/20inch

[ Team of 2 ]
Amrap 16 minutes
– 60 Wallball 20/14lb
– 45 Chest to bar
– 30 Power Clean 155/105lb
– 15 Muscle ups

A.
Every 2:30 for 6 sets
– Power Clean + Front Squat + Jerk
* Load : 65% ~

B.
Emom 10 minutes
– 1 Power Clean
* Load : 90~95% (Today Last set)

Amrap 12 minutes
– 20/16 Cal Row
– 15 Toes to bar
– 10 SA Devil Press (Alternating)
* DB 50/35lb

For time of :
– 30 Handstand Push ups
– 30m DB Walking Lunges 50/35lb
– 20 Handstand Push ups
– 20m DB Walking Lunges 50/35lb
– 10 Handstand Push ups
– 10m DB Walking Lunges 50/35lb

A.
Front Squat
4-4-4-4-4-4

B.
[ Team of 2 ]
Amrap 10 minutes
– 12 Medicine Ball Cleans 20/14lb
– 7 Burpee Box Jump Overs 24/20inch

5 rounds for time of :
– 10 DB Thruster 50/35lb
– Run 200m

[ Team of 2 ]
Amrap 17 minutes
– 12 Wallball 20/14lb
– 4 Chest to bar
– 3 Bar Muscle ups
– 5 Power Snatch 115/75lb
* Alternating rounds

A.
4 sets
– 2 Snatch Push Press + 3 Snatch Push Jerk

B.
6 sets
– 2 Power Snatch
* Load : 65/70/75/80(3)
* Based on Power Snatch 1RM

5 rounds for time of :
– 60 Double Unders
– 20 DB Snatch 50/35lb

Amrap 14 minutes
– 9 Toes to bar
– 12 Deadlift 135/95lb
– 15 Box Jumps 24/20inch

[ Team of 2 ]
Amrap 12 minutes
– 9 Line Facing Burpees
– 12 Kettlebell Swings 24/16kg
* Alternating rounds

5 rounds for time of :
– 40/30 Cal Row
– 30 GHD Sit ups
– 20 Wallball 20/14lb

[ Team of 2 ]
Amrap 16 minutes
– 9 Deadlift 115/75lb
– 7 Hang Power Clean 115/75lb
– 5 Push Jerk 115/75lb
– 3 Muscle ups
* Alternating rounds

6 sets of :
– Clean Deadlift to Knee
+ Clean Pull
+ Power Clean
+ Hang Power Clean
+ 2 Jerk
* Load : 55% ~

6 rounds
( 2 mins On / 2 min Off )
– 15 Toes to bar
– 60 Double Unders
– Max Line Facing Burpees

5 rounds for time of :
– 10 DB(2) Hang Power Clean
– 10m DB(2) Front Rack Carry
– 5 Devil Press
– 20m DB(2) Farmers Carry
* Rest 1:30 betweeen rounds / DB 50/35lb

Amrap 30 minutes
– Row 500m
– 3 rounds of “Cindy”
* 1 round of “Cindy”
– 5 Pull ups
– 10 Push ups
– 15 Squats