Complete for time:

2 Power clean 135/85
10 press 40/25 lbs db’d
4 Power clean
8 Press
6 Power clean
6 Press
8 Power clean
4 Press
10 Power clean
2 Press

L2

Banded Back squat (purple)
50% 12×3

Complete for time:

2 Squat clean 175/115
10 HSPU
4 Squat clean
8 HSPU
6 Squat clean
6 HSPU
8 Squat clean
4 HSPU
10 Squat clean
2 HSPU

(9 min cap)

Complete for time

“Race to 100”

Run Parking lot
100 H.P. clean to push press 85/60

25 Lunges (outside)
100 Sit ups

2 TGU 50/35 lbs Db
100 Slam ball 20/16

Row 200 m
100 Weighted step ups 45/30 lbs db

One person completes the first part of the couplet and the second accumulates as many reps a possible on the other and then switch. The team of two moves on when 100 reps have been achieved together.

L2

(Same as above)

Tabata Mash up

Pull up
Deadlift 135/95

 L2

Floor press Use-
135# or 165# or 205#
5 x max reps

Tabata mash up

Weighted pull up 25/15
Deadlift 225/155

Add 2 reps/1 Lap to each round

Squat thrust box jump (4 risers)
1 Lap Farmers carry 50/35 lbs db’s

Rest 1 min

AMRAP in 10 mins

Add 50 m/ 5 reps to each round

Row
DU

Rest 1 min

AMRAP in 10 mins

Add 2 reps each round

Slam ball 20/16
Sit up

 L2

(Same as above except Perform K2E’s and Pistols instead of Slam ball and sit ups)

4 Rounds for time:

10 Power snatch 115/75
Run 200m

L2

Back squat

65%×3
(3 sec tempo)
75%×4
(3 sec tempo)
85% 3×4
85%× max reps

4 Rounds for time:

3 Power snatch135/95 (t&g)
5 OHS
3 Power Snatch (t&g)
(Unbroken)
Run 200 m

(10 min cap)

3×3 @ 70%

2×3@ 77%

Snatch

3×1 @95-100%

30 Squat clean 135/85 for time

 L2

30 Squat snatch 135/85

(14 min cap)

Row 500 m
5 TGU 50/35 lbs db
25 Lunges
15 Pull ups

 L2

4 Rounds for time

Row 500 m
5 MU
25 OH Lunges 45/25 lbs plate
20 Pull ups

(25 min cap)

AMRAP in 8 mins

12 KB Swing 55/35
6 KB Push press R. Arm
6 KB Push press L. Arm
12 KB front squats

L2

(Same as above)

Run 400 m
40 DU
35 Sit ups

L2

5 Rounds for time

Run 400 m
75 DU
15 GHD Sit ups

(22 min cap)

3×3 @ 70%

2×3@ 77%

Clean

3×1 @95-100%

Complete for time

21Ring dips
50 Squats
15 Ring dips
35 Squats
9 Ring dips
15 Squats

 L2

Complete for time

21 Ring dips
100 Squats
15 Ring dips
75 Squats
9 Ring dips
50 Squats

(10 min cap)

AMRAP in 20 mins

10 Squat thrust box jump (4 risers)
10 Power cleans 95/65
5 Burpees

-Switch-

Go round for round

L2

(Same as above)

Row 5 KM

or

Run 3 Km

or

10 Rounds of

1 Min Skipping
1 Min Step ups

L2

10 Rounds of:

AMRAP

1 min DU
30 Sec Burpees

(min, 5 Burpees per set)

HP clean 45/30 lbs db’s

SDHP 75/55

Sit ups

Push ups

Box jumps

L2

(Same as above)

3 Snatch @ 77%

4 Rounds for time

15 Pull up
45 DU

L2

4 Rounds for time:

15 C2B Pull ups
45 DU

(8 min cap)