A) 12’ AMRAP 85%- note 85%!!!

25 DU

5 PC 135/95

5 burpees

B) 4 Sets of:

5 Power Snatch TnG build per set

AIrdyne 20sec all out

rest 4’ between efforts

 A) 10’ EMOM

odd 3 strict pullup + 5 kipping pullups + 5 T2B (scale option 3-5 strict vertical pulls+ 5 T2B or hanging knee raises)

even 20 DU + 4 burpee box jump step down 24/20

B) For Time: 17’ Cap

20 TGU 53/35 alt hands per rep

15 wall walks

10 burpee Ring MU

A) 4RFT: 40’ cap 

400m Run

500m Row

1200m Bike (.75 miles)

B) Mobility WOD

 A) Back Squat Cluster 1-1-1-1 rest 10" between 1's rest 3' between 4 sets

B) 6sets

30sec PC 155/105 all singles

30sec rest

30sec HSPU all sets of unbroken 3-5's 

30sec rest

30sec burpees

30sec rest

A) 12mins 85% effort

Row 250m

5 Power Clean and jerk 155/105

8 BB front rack reverse lunges 155/105

B) 12mins 85% effort

2 Ring MU

7 KBS 2pd

9 burpee box jump step down 24/20

 with a running clock

For Time 21-15-9

KB Snatch 53/35

Burpee Box Jump 24/20

rest exactly 10'

For Time 9-15-21

Knees to Elbows

Wall Ball 30/20

 A) Clean to Thruster build to max in in 15'

B) Jackie  

For Time  

1k Row  

50 thrusters 45/35

30 pull Ups

A) 10' AMRAP 85% effort

5 T2B

7 box jump step down m 24/20

9 wall ball 20/14 10' target

B) 10' AMRAP 85%

25 DU 

5 Power Cleans 13595

5 burpees

C) 4 sets Rest 3-4' between sets

7 Thrusters 135/95

15/12 cal Row

For Time

10 burpee Ring MU (scale to Bar MU, C2B, CAB or swinging jumping pull up)

5 wall walks

5 sets of 50 unbroken DU (scale to 250 total DU. Feel free to scale total reps or smaller UB sets)

5 wall walks

10 burpee Ring MU

40' ound the world. One minute-ish at wash station rotating st the top of each minute. Focus on consistent rhythm and breathing.

Row 

Single Unders

Bike

Side plank (30"/30")

A) Split Jerk Cluster Sets 2-2-2 rest 20" between 2's; rest 2-3' between 3 sets

B) Strict HSPU Cluster 3-3-3-3 rest 10-20" between 3's; rest 2-3' between 4 sets

C) 40" max Burpees, rest 40" for 4 sets. Record total Burpees

A) Snatch build to tough single in 15'

B) 10' AMRAP

2 C2B Pull ups increase by 2 each round

2 Wall Ball increase by 2 each round

25' AMRAP

Row 250m

Handstand Walk 25'

Bike 1/2 mile or 800m depending on monitor setting

Med Ball Carry 50'

A) 12' AMRAP

3 burpee Bar MU

8 walk lunges with KB 55/35 per hand

25 DU

B) For Time

10-8-6-4-2

Power Snatch 95/65

Overhead Squat 95/65

Begin each round with a 200m run