For time of :
– 150 DB Thruster 35/20lb
* Emom 5 Chest to bar
* Start w/ Chest to bar

[ Team of 2]
7 rounds for time of :
– 7 Hang Power Clean & Jerk 115/75lb
– 7 Burpee over the bar
* Alternating rounds

Amrap 9 minutes
3-6-9-12 … reps
– Wallball 20/14lb
– Toes to bar

5 rounds for time of :
– 21/18 Cal Row
– 15 Kettlebell Swings 24/16kg
– 9 Strict Handstand Push ups

Amrap 12 minutes
– 6 Box Jump Overs 24/20inch
– 12 steps, Goblet Hold Lunge
– 6 Box Jump Overs 24/20inch
– 12 KB Snatch 24/16kg (6 Each)

A.
Every 30’s for 4 sets ( 8 minutes)
1. 4 Tempo Box Push ups
2. 15’s Push up Bottom Hold
3. 20 Shoulder Touches
4. 20’s Wall Sit Hold

B.
Amrap 9 minutes
– 9 Wallball
– 1/2/3/4/5/6 … Pull ups

A.
Active Recovery

B.
Emom 12 minutes
Odd, 1 minute “Row (Cal)”
Even, 15 Air Squat ( Recovery )

A.
3 sets of :
– 20’s Hollow Rock Hold
– 8 KB Goblet Step ups (Alternating)
– 6 DB Snatch w/ Side Plank (Each)
– 4 Single Leg Romanian Deadlift w/ KB (Each)

B.
Amrap 12 minutes
– 15 Box Jumps (Step down)
– 12 Russian Kettlebell Swings
– 9 DB Push Press

5 rounds
(1:30 On / 1:30 Off)
– 14/12 Cal Row
– 8 Toes to bar
– Max Wallball 20/14lb

[ Team of 2 ]
For time of :
– Run 400m (Together)
– 60 DB Snatch 50/35lb
– 80 Burpee over the DB
– 60 DB Snatch 50/35lb
– Run 400m (Together)

For time of :
– 60 Wallball 20/14lb
– 50/40 Cal Row
– 40 DB Snatch 50/35lb
– 30 Toes to bar

A.
Active Recovery

B.
[ Team of 2 ]
Amrap 7 minutes
– Synchro Bar Facing Burpees

“Jackie”
For time of :
– Row 1,000m
– 50 Thruster 45/35lb
– 30 Chest to bar

A.
Skill – Deadlift

and then,

3 – 3 – 3 – 3 – 3

B.
4 rounds
( 2 min On / 1 min Off)
– Run 200m
– 10 DB(2) Deadlift
– Max DB(2) Push Press

Run 200m = Row 250m

[ Team of 2]
Amrap 20 minutes
– 24 Double Unders
– 12 Kettlebell Swings 24/16kg
– 6 Burpee Pull ups
* Alternating rounds

[ Team of 2]
For time of :
– 100 Wallball 20/14lb
– 100 Chest to bar
– 100 Box Jump Overs 24/20inch
– 100 DB Snatch 70/50lb

“TK”
Amrap 20 minutes
– 8 Strict Pull ups
– 8 Box Jumps 36/30inch
– 12 Kettlebell Swings, 32/24kg

A.
Skill – Hang Power Clean

and then,

5 sets of :
– 3 Hang Power Clean

B.
3 rounds
(3 min On / 1 min Off)
– 3 Hang Power Clean
– 6 Push ups
– 9 Squats

For time of :
– Row 1,000m
– 800m Run
– 40 Toes to bar

Amrap 20 minutes
– 5 Pull ups
– 10 Push ups
– 15 Squats

A.
Skill – Deadlift / Hang Power Clean

and then,

5 sets of :
– 3 Deadlift + 3 Hang Power Clean, Climbing

B.
Tabata Row (Cal)
Rest 1 minute
Tabata Hang Power Clean
Rest 1 minute
Tabata Burpees

A.
Active Recovery

B.
3 rounds for time of :
– 8 SA DB Push Press (Each)
– 6 SA DB Row (Each)
– 4 Turkish Get ups, Alternating

A.
Snatch Deadlift / Hang Snatch Pull / Hang Power Snatch

and then,

5 sets of :
– Snatch Deadlift
+ Hang Snatch Pull
+ Hang Power Snatch

B.
4 rounds
( 2 min On / 1 min Off)
– 4 Hang Power Snatch
– 8 Push ups
– 12 steps, Lunge

3 rounds for time of :
– Run 400m
– 25 Wallball 20/14lb
– 10 Burpee Box Jump Overs 24/20inch

[ Team of 2]
For time of :
– 100 Cal Row
– 100 Toes to bar

For time of :
– 60 Wallball 20/14lb
– Run 400m
– 40 Wallball 20/14lb
– Run 400m
– 20 Wallball 20/14lb

A.
Active Recovery

B.
Shoulder Press
5 – 5 – 5 – 5 – 5

C.
5 rounds
( 15’s On / 15’s Off )
– Shoulder Press 115/75lb
– Barbell Row

[ Team of 2 ]
Amrap 20 minutes
– 15 Box Jumps 24/20inch
– 12 Kettlebell Swings, 24/16kg
– 9 Toes to bar
* Alternating rounds

A.
Skill – Deadlift

and then,

5 – 5 – 5 – 5 – 5

B.
4 rounds
(2 min On / 1 min off )
– 6 Deadlift
– 8 DB Push Press
– 10 Squats

[ Team of 2]
For time of :
– 100 Bar Facing Burpees
– 5,000m Row