For time:

15/12cal Row
20-16-12 Alt. DB Snatch 20/15kg
30 DU / 60 Singles

Rest 2:00

15/12cal Row
12-16-20 Alt. DB Snatch 20/15kg
30 DU / 60 Singles

4 RFT:
10 Devils Presses15/12kg
20/16cal Row
30 DU

Part 1: 0:00-4:00
As many calories on assault bike as possible.

Rest 1:00 min

Part 2: 5:00-15:00
40 GHD Sit-ups
30 Bar Facing Burpees
20 Front Squats, 155/105 lbs
Rest until min 15:59

Part 3: 16:00-20:00
As many calories on assault bike as possible.

Rest 1:00 min

Part 4: 21:00-31:00
40 GHD Sit-ups
30 Bar Facing Burpees
20 Front Squats, 155/105 lbs

Score is total time.

AMRAP 5 x 3

Run 400m
15 Thrusters 35/25kg
8 Bar Facing Burpees

Rest Remaing time.

Results is Slowest Round.

Weighted Dip

7 - 7 - 7 - 5 - 4

Bench Press

6 x 4 x 80-85%
1 x 2 x 92%

Wide grip Bench press 5x5 reps, then max reps @ 90%

3rounds:

8+8 Db lunge press
30-60s plank hold

4 rounds with a partner;
90 Meter KB Farmer Carry @ tough
30 Hang Power Cleans 60/42.5kg
90 double under
30 wall ball @9/6kg
- Goal: Split reps evenly

Rx+: 70/52.5kg

Timecap: 35 mins

Partner "Diane"

For time :
42-30-18
Deadlift @100/70kg
Hspu kipping

Timecap: 15 mins

( split work evenly, You go I go style)