“Warm up”

Every minute the minute for five minutes:

2 Power Snatch, building weight

Then,

For 4 cycles:

AMRAP in 3 mins of:

24 Double Unders

12 Toes-to-bars

6 Burpee Over Bars

MAX Power Snatch, 135/95 lbs

Rest 1 min between each cycle.

Score is total power snatch reps.

5 rounds for time of:

20 Kettlebell Swings, 53/35 lbs

30 Box Jumps, 24/20 in

Handstand Hold, 1 min

Back Squat 7-5-5-3-3-3

For time:

50 Plate Overhead Lunges, 45/35 lbs

40 Back Squats, 115/85 lbs

50 Plate Overhead Lunges, 45/35 lbs

40 Front Squats, 95/65 lbs

4 rounds for time of:

30 Wall Ball Sit-ups, 20/14 lbs

20 Pull-ups

Run 400m

Deadlift 3-3-3-3-3-3

Then,

For time:

21 Deadlifts, 225/155 lbs

42 Push-up hand release

15 Deadlifts

30 Push-up hand release

9 Deadlifts

18 Push-up hand release

In teams of 2, with 1 partner working at a time, complete for time:

120 Sit Up

200m run (together)

100 Deadlift 95/65

200m run (together)

80 Push Jerks 95/65

200m run (together)

60 Burpee

200m run (together)

40 Push Up 

200m run (together)

In 10 minutes build to a heavy 2 rep Front Squat

Then, 

In 12 minutes complete as many reps as possible of: 

Max Front Squat 95/65

Run 100m

Max Strict Handstand Push-Up

Run 100m 

4 rounds for time of:

8 Single Arm Dumbbell Snatches (left), 50/35 lbs

8 Single Arm Dumbbell Snatches (right)

16 Toes-to-bars

8 Single Arm Dumbbell Hang Clean & Jerks (left)

8 Single Arm Dumbbell Hang Clean & Jerks (right)

16 V-ups

5 rounds for time of:

45 Double Unders

7 Squat Clean & Jerks, 155/105 lbs

Rest 1 min

For time:

Row, 1000/800 m

-- then --

4 rounds of:

5 Wall Walks

20 Box Jump Overs, 24/20 in

-- then --

Row, 1000/800 m

Complete as many rounds as possible in 15 mins of:

100 Meter Single Arm Farmers Carry 53/35  

10 Burpee Pull-ups

Run 100 meters 

In Teams of 2, with 1 partner working at a time, complete for time:

Row or Run 1600 meters

60 Burpees

100 Wall Balls 20/14

60 Deadlift 155/105

200 Double unders

60 Weighted Push-up 35/15 (plate)

Beach WOD:

Alternating Tabata

Strict hanging knee raises

Box jumps/ step-ups

Then:

AMRAP in 18 minutes of:

Swim 25 meters

8 burpee broad jumps

15 sit-ups

20 air squats

“Helen”

3 rounds for time of:

Run 400 meters

21 Kettlebell Swings 53/35

12 Pull-ups

Tabata Row (Calories)

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Lunges

Rest 1 minute

Tabata Power Clean 115/75

Complete as many rounds as possible in 25 mins of:

Run 400 meters

15 Toes-to-bars

25 Sit-ups

35 Air Squats

5 rounds for time of:

16 Box Jumps 24/20 

10 Squat Cleans 95/65 

8 Strict Pull-ups

5 rounds, 2 mins each, for max reps of:

10 Deadlifts, 135/95 lbs

8 Hang Power Cleans, 135/95 lbs

6 Push Jerks, 135/95 lbs

max reps in remaining time Burpees

Rest 1 min

*score is total burpees 

In teams of 2, with 1 partner working at a time, complete for time:

20 Clean and Jerks 115/75

40 Toes to Bar

50 Burpee Pull ups

200 Double unders

50 Push-ups

40 Toes to Bar

20 Clean and Jerks 115/75

Every minute on the minute for 7 minutes:

Hang Power Snatch x 2

Then:

3 rounds for time of:

30 Wall Balls 20/14 

15 Hang Power Snatches 95/65 

For time:

60/50 Row Calories

100 Dumbbell Box Step-ups, pick load, 24/20

80 Sit-ups

40 Deadlifts 185/135

20 Strict Pull-ups