For time of :
– Row 5K

[ Team of 2 ]
3 rounds for time of :
60 – 40 – 20 Box Jumps Overs 24/20inch
30 – 20 – 10 DB Push ups
30 – 20 – 10 DB Thruster 50/35lb

A.
Active Recovery

B.
Skill – Turkish Get ups

C.
Amrap 12 minutes
– Max Cal Row
* Every 2:00 Perform 12 SA Turkish Sit ups ( 6 Each )
* Start w/ SA Turkish Sit ups

A.
Power Snatch
7 sets x 3 reps, Climbing

B.
For time of :
18 – 15 – 12 Chest to bar
9 – 6 – 3 Power Snatch 135/95lb

5 rounds
( 1 min On / 1 min Off)
– 9 Strict Handstand Push ups
– Max Bar Facing Burpees

For time of :
– 30 Wallball 20/14lb
– 30 Toes to bar
– 30/20 Cal Row
– 30 DB Snatch 50/35lb

“Reverse Angie”
For time of :
– 100 Squats
– 100 Sit ups
– 100 Push ups
– 100 Pull ups

Amrap 9 minutes
– 6 Deadlift 225/155lb
3-6-9-12 … Burpee Box Jumps 24/20inch

A.
Active Recovery

B.
[ Strength ]
Bench Press
7 sets x 3 reps, Climbing

C.
Emom 12 minutes
1 min, 30’s Max Double Unders
2 min, 30’s Max Push ups
3 min, 30’s Max V ups or Tuck ups

For time of :
– Run 800m
– 42 Toes to bar
– 24 Kettlebell Swings, 24/16kg
– 21 Toes to bar
– 12 Kettlebell Swings, 24/16kg
– Run 800m

A.
Hang Power Clean
– Find Heavy Double

B.
5 rounds
( 1 min On / 1 min Off)
– 10 Hang Power Clean 135/95lb
– Max Wallball 20/14lb

[ Team of 2 ]
Amrap 18 minutes
Partner A :
Max Cal Row
Partner B :
– 15 Plate Ground to Overhead
– 10 Plate Overhead Lunge
– 5 Burpee to Plate
* Rx’d – 45/25lb

3 rounds for time of :
– 50 Double Unders
– 25 Kettlebell Swings, 24/16kg
– 20 Push ups
– 15 Box Jumps 24/20inch

[ Team of 2 ]
Amrap 10 minutes
– 2 Power Clean
– 4 Hang Power Clean
– 6 Front Squat
* Rx’d – 135/95lb
* Alternating rounds

A.
Active Recovery

B.
[ Core ]
3 sets of :
– 20’s Hollow Rock Hold
– 15’s Full Plank Hold
– 10 V ups or Tuck ups
*Rest 1 minute between sets

C.
Amrap 12minutes
– 6 Box Jumps 24/20inch (Step down)
– 12 Hand-release Push ups
– 24 Russian Twist 20/14lb

“Easy Mary”
Amrap 20 minutes
– 5 Handstand Push ups
– 10 Pull ups
– 25 Squats

A.
Deadlift
7 sets x 3 reps, Climbing

B.
6 rounds
( 1 min On / 1 min Off)
– 5 Burpees
– 5 Deadlift 275/185lb
– Max Burpees

[ Team of 2 ]
Amrap 16 minutes
– 80/60 Cal Row
– 60 Toes to bar
– 40 DB Push Press 50/35lb
* Mixed Pair = 70 Cal

3 rounds for time of :
– Run 600m
– 30 Wallball 20/14lb
– 15 Burpee Pull ups

Amrap 8 minutes
– 24 Double Unders
– 9 DB Deadlift 50/35lb
– 6 DB Push Press 50/35lb

A.
Active Recovery

B.
[ Strength ]
In 15 minutes
– Find Shoulder Press 1RM

and then,

Emom 10 minutes
Odd, 5 Shoulder Press @ 65% of Today
Even, 8 Inverted Row @ SP

[ Team of 2 ]
For time of :
– 100 Push ups
– 75 Power Snatch 95/65lb
– 50 Burpee over the bar

Amrap 14 minutes
– Row 1,000m
and then, Max rounds of :
– 20 Steps Lunge
– 15 Kettlebell Swings, 24/16kg
– 10 Toes to bar

[ Team of 2 ]
Amrap 16 minutes
– 15 Medicine Ball Clean 20/14lb
– 9 Burpee Box Jump Overs 24/20inch
* Alternating rounds

For time of :
– Row 5,000m
* Every 2:00, Perform 5 Deadlift 275/185lb

[ Team of 2 ]
Amrap 15 minutes
– 3 Bar Muscle ups
– 5 DB Hang Clean & Jerk 50/35lb (Each)
– 7 Burpee Box Jump Overs 24/20inch
* Alternating rounds

A.
Active Recovery

B.
Skill
– Muscle Snatch
– Hang Power Snatch

C.
Find Heavy Set of :
– Muscle Snatch + Hang Power Snatch

5 rounds
(1:30 On / 1:30 Off)
– 60 Double Unders
– Max Devil Press 50/35lb

[ Team of 2 ]
For time of :
Buy in – Row 1,000m
20 rounds of “Cindy”
– 5 Pull ups
– 10 Push ups
– 15 Squats
* Alternating / 10 rounds Each
Cash out – Row 1,000m

[ Team of 2 ]
Amrap 18 minutes
– 3 Deadlift 155/105lb
– 5 Hang Power Clean 155/105lb
– 15 Wallball 20/14lb
* Alternating rounds