A.

6 sets:

1 hang snatch

B.

14 min amrap:

alternate full rounds with a partner

6 burpees over the bar

8 ground to overhead (115/75)

A. 

12 mins to complete:

1 mile run (buy in) + 21-15-9 WBS/box jumps

~rest 4 mins~

B. 

8 mins to complete:

800m run (buy in) + max reps Curtis Ps (135/95)

~rest 4 mins~

C. 

4 mins to complete:

400m run (buy in) + max reps hang squat cleans (95/65)



A.

Five sets:

5 reps: Barbell Z-Press
5 reps: weighted strict pull-up

B.

3 sets, one set every 4 mins, each set for time:
500/400m row
15 CTB pull-ups

[Rx+: 6 BMUs or RMUs or 20 CTB pull-ups]

A.

deadlift (3131) 5-5-4-4-3

B.

for time:

100-80-60-40-20 DUs

30-25-20-15-10 KBS

25-20-15-10-5 TTB

A.

back squat find a 1RM for the day

B.

back squat one set of max reps @ 80-85% of part A at a strict tempo of 30X0 (absolutely no pauses) 

C.

4 rounds for time:

200m run

12 lunge steps (135/95)

8 back squats

A.

6 sets:

2 hang snatches

B.

for time:

30-20-10

overhead squats (75/55)

TTB

directly Into…

30 bar facing burpees

4 sets:

In 6 mins, complete:

400m run

12 single arm alternating devils press (6/arm)

20 DB box step ups (6/leg) with one DB

max cal row in time remaining

Rest 3 minutes between sets

A.

6 sets:

2 strict press + 3 push press

B.

4 min amrap:

   100 DU (buy-in)

   then amrap:

   12 hang power cleans (95/65)

   12 push press (95/65)

[rest 2 mins]

4 min amrap:

   100 DU (buy-in)

   then amrap:

   9 hang power cleans (95/65)

   9 push press (95/65)

[rest 2 mins]

4 min amrap:

   100 DU (buy-in)

   then amrap:

   6 hang power cleans (95/65)

   6 push press (95/65)

A.

back squat 3-2-1-2-3  

B.

for time:

45-35-25 WBS

21-15-9 CTB pull ups

A.

deadlift (3131) 6-5-4-4-4

B.

4 rounds for time:

15 deadlifts (185/135)

15 TTB

100m KB farmers carry after each round (53/35)