For time (In Partners)

40-Squat Snatches @ 115/85

20-Synchronized Burpees

30-Squat Snatches @ 115/85

15-Synchronized Burpees

20-Squat Snatches @ 115/85

10-Synchronized Burpees

10-Squat Snatches @ 115/85

5-Synchronized Burpees

*with a 1600m Relay cash out, each person will run a...

5 Rounds for Quality (Weight)

5-Bench Press

10-Bent Over Rows

10-Shoulder Press

10/10-DB Curls

AMRAP in 20 minutes (Rounds + reps)

5-Front Squats @ 205/135

10-Toes to bar

50-Double unders

Tabata (4 minutes)

-Flutter Kicks

8 Rounds for reps (2 minutes each)

Row 200m

Rounds 1-4) MAX reps alt DB Snatch @ 50/35

Rounds 5-8) MAX reps HSPUs

* resting 2 minutes between rounds
 

Grace

For time (5 minute CAP)

30-Clean and Jerks @ 135/95

Try to complete in 20 minutes:

5-Strict pull-ups

10-Push-ups

15-Squats

10-Strict pull-ups

20-Push-ups

30-Squats

20-Strict pull-ups

40-Push-ups

60-Squats

40-Strict pull-ups

80-Push-ups

120-Squats

Shoulder Press

1-1-1-1-1

Push Press

1-1-1-1-1

Jerk

1-1-1-1-1

3 Rounds for time (15 minute CAP)

30-Wall Balls @ 20/14

10-PWR Snatch @ 135/95

(5-Ring Muscle-ups RX+)

Work up to a heavy single

PWR Snatch

Bench Press

3-3-3-3-3

For time (9 minute CAP)

21-15-9

-Strict Pull-ups

-DB PWR Cleans @ 50/35

Each for time

Row 500m

Row 400m

Row 300m

Row 200m

Row 100m

*and back up for a total of 10 rounds, rest until fully recovered

Front Squat

1 rep MAX

AMRAP in 8 minutes (Rounds + reps)

4-Hang PWR Cleans @ 135/95

4-STO @ 135/95

*with 4 burpee over the bar everytime the bar touches the floor