"AMRAP (with a Partner) in 31 minutes
8 Thrusters @40/30kg
6 Rope Climbs
11 Box Jumps @60/50cm
Partners alternate 400m WB run @9/6kg)

Partner 1 performs the workout listed above. Partner 2 runs 400
meters with a WB. When Partner 2 returns from the run, Partner 1
will grab the WB and begin their 400 meter run, while Partner 2
continues the workout where Partner 1 left off. Mark a round
completed following the 11 box jumps. This is an AMRAP workout
so score is total rounds and reps at the end of 31 minutes"

WOD

In a team of 3:

2 rounds for time:

150 kettlebell snatches 24/16kg
100 call row/ski
75 overhead lunges 24/16kg
50 synchro Burpees
25 bar muscle ups

30 seconds on, 30 seconds off x5
Rest 2 min
30 seconds on, 30 seconds off x5

Snatch 3-2-2-2-1-1-1-1-1 reps

Warm up(8)
3rds
20 heels to rear
20 mclimbers

Mobility(4)
1:00 min child's pose

Fittrain Intervals(20)
c/o Alchemy 365

A10:
30 Bicycles
20 Ground to Jump and Touch
10 Push-Ups

Finisher
30 arm circles
50 v-ups
1:00 min bf stretch

For time:

• 21 bench presses
• 21 strict L chest-to-bar pull-ups
• Run 800 m
• 15 bench presses
• 15 strict L chest-to-bar pull-ups
• Run 800 m
• 9 bench presses
• 9 strict L chest-to-bar pull-ups
• Run 800 m

Women 115 lb. Men 175 lb.

6rounds for time:
9 reps box jump 30/24
11 reps T2B
12 reps Db thruster 2x22,5/15

35 mins TC to perform
1k run
“Diane”
800m run
“grace”
600m run
9-6-3
Thrusters@40/30
Rope climb
400m run

5 rounds for time:
5 power clean@80/50,
5 deficit hspu

300 DU for time *every break 5 deadlift@80/50 3)
21-15-9: cal row, wall ball

40rnds for time, I go You go!

1 power clean 100kg
3 hspu
5 wallball 20/14lbs