On the 6 minutes x 4
Run 200m
12 HSPU (Strict)
36 WB
72 DU
(Score is cumulative rest time)

90 seconds on 90 seconds off x4 rounds rest 3 minutes and repeat.
AMRAP - 10 T2B, 10 air squats, 6 power cleans (135/95), 6 jerks

Enjoy this beautiful day!

Row 750M

25 Burpees over the rower

Rest 4 minutes

75 DU

75 DB snatch 50/35

Rest 4 minutes

75 feet of handwalking

25 C2Bs

Enjoy Family Time

500M run

then 10 rounds of

5/4 MU

7 DB thrusters 50/35

9 DB deadlifts

A: On the 2:00 minutes x 7

- 5 full cleans up in weight 10/5 lbs from last week (all reps should be done within a 30 second window)

B:

For time:

3 rounds of

10 KBS 2/1.5

10 C2B

10 BJ 36"/28"

A: 7 minutes to AMRAP the following -

24 WB

12 Strict HSPU

12 Deadlifts at 185/125

Then rest 3 minutes 

B:7 Minute AMRAP

12 Power cleans at 135/95

12 T2Bs

12 chest to deck push ups

1 minute on 1 minute off x 6 rest 4 minutes and repeat!

Even intervals - 4 full cleans at 225/155 AMRAP Bar hop Burpees

Odd intervals - 40 DU and AMRAP lunge steps

With a partner and only one athlete working at at time complete the following

10 strict HSPU

100 DU

10 Strict HSPU

80 WB

10 Strict HSPU

60 C2B

10 strict HSPu

40 deadlifts 165/105

10 strict HSPU

20 Power snatches 165/105

10 rounds of:

200m run

10 C2B

5 clean and jerks 185/125

rest 1 minute

20 MIN AMRAP

25 Feet of OH lunge steps with 50/35 (one DB only)

20 T2B

25 Feet of OH lunge Steps with 50/35 (one Db only)

10 devil presses

A: For time:

40 Burpee Box jump overs 24"/20"

30 DB thrusters 50/35

20 MU 

B:Bench press - perform a 6x6 (every set on the 2 minutes) - use 70% of your 1 RM.  

A: On the 2:30 minutes x 7 - 4 full cleans (all reps should be done within a 30 second window)

B:  Squats - continued from last week -  Using last week heavy 5, drop 20lbs/10lbs - perform a 6x6 (every set on the 2 minutes)

On the 5 minutes x 5 rounds

40 WB

10/8 MU

80 DU

30 seconds on, 30 seconds off x 14 rounds rest 4 minutes and repeat.

Odd rounds - max cals on the rower

Even rounds - AMRAP CINDY

Score is calories and reps on Cindy

50 Box Jump overs

40 pull ups

30 Burpees

20 Power snatch at 135/95

10 lunge steps with bar in front rack position

A: Establish a 5 rep max bench

B: On the three minutes for 5 rounds accumulate as many Devil presses as you can. At the start of each three minutes you must complete 50 feet of handwalking before returning to the devil press.

3 rounds of 

12 strict HSPU

12 cals on the rower

rest 4 minutes

3 rounds

8 thrusters 155/105

8/6 ring MU

rest 4 minutes

3 rounds of

12 front squats at 155/105

12 Bar hop burpees

6 minutes rest 2 minutes x 3

AMRAP and pick up where you left off

90 DU

9 BM

30 DB snatch 50/35

3 BM