RUN
800m-600m-400m-200m-100m
10 Deadlifts 185/135
40 DU

ADV RX
315/225

AMRAP x 25
Partner
30 Snatches (95/65)
4 Rounds of Cindy (each partner does 2 Rounds alternating Rounds)
800/600m Row

"Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats

OR

ADV RX
"Ninja Cindy"
3 Ring MU
9 Kipping HSPU
18 Alternating Pistols

1 Round For Time:
30 Burpee Box Jump Overs
30 C&J
30 Burpee Box Jump Overs

ADV RX 185/135
RX 155/105

On the 1:30 x 6 Sets:
30 DU
9 Deadlifts
6 Hang Cleans
3 Push Jerks

One barbell starting at:
Set 1: 50% of your 1 RM C&J
Set 2: 55%
Set 3: 60%
Sets 4 – 6: between 60-70%

Partner WOD
4 Rounds:
400m Row
24/18 Cal Bike
200m Run

one machine per team split meters and calories and run together

AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
12 Thrusters (95/65)
12 T2B

Rest 5 min

AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
9 Thrusters (115/85)
9 C2B

Rest 5 min

AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
6 Thrusters (135/95)
6 Bar MU

AMRAP 18:
20 Single DB Alternating Snatch
20 Box Jump Overs (24/20")
20 Single DB Hang C&J
20/15 Cal Bike

DB (50/35)
*Switch every 5 reps on the C&J

10-9-8-7-6-5-4-3-2-1
Strict HSPU
Strict Pull-ups

12 minute Time Cap

RX
Strict Press (75/55)
Strict Pull-ups

6 Rounds For Time:
45 DU
30 Air Squats
15/12 Cal Row

Ascending Ladder for 20:00 Cash-In: 800m Run
50m row, 1 power Clean, 1 lateral Barbell Burpee
100m row, 2 power cleans, 2 lateral barbell burpees
150m row 3 pc, 3 LBB
200m row 4 pc, 4 LBB

Continue to add 50m and 1 rep per movement until time cap

Barbell 135/95