In Teams of 2, for time:

#1 50 Thrusters 20/10kg/#2 Holds FS Bottom position

#1 15 Strict TTB/#2 Hangs from Bar

#2 50 Thrusters 20/10kg/#1 Holds FS Bottom position

#2 15 Strict TTB/#1 Hangs from Bar

#1 25 Thrusters 20/10kg/#2 Holds FS Bottom position

#1 10 Strict TTB/#2 Hangs from Bar

#2 25 Thrusters 20/10kg/#1 Holds FS Bottom position

#2 10 Strict TTB/#1 Hangs from Bar

#1 10 Thrusters 20/10kg/#2 Holds FS Bottom position

#1 5 Strict TTB/#2 Hangs from Bar

#2 10 Thrusters 20/10kg/#1 Holds FS Bottom position

#2 5 Strict TTB/#1 Hangs from Bar

36 Box Jumps 24/20"

6 rounds of:

6 strict HSPU

6 Thrusters 60/40kg

6 weighted Sit ups (5/10kg)

6 WBS (6/10kg)

6 Burpees

6 KBS (16/24kg)

Then

36 Box Jumps 24/20"

A. EMOM for 12:00

Even - 3-5 Wall Walks

Odd - 30s Side Plank (Feet Raised) - alternate side each round

B. 200m KB Farmers Carry (32/24kg each hand), partner holds Plate (45/25#) OH while waiting

-then-

Tagteam Double Grace: 

60 Clean & Jerks 115/75# for time (one partner cleans, the other jerks)

17.30 Gymnastics

A. 3 Sets of:

A1. 15 Banded Pass Throughs

A2. 1min Shoulder/T-Spine Opener against Wall

B. Kipping Bar MU Progressions

C. 30 Bar MU for quality (scale to Jumping Bar MU/Kipping (C2B) Pull Ups)

A. 5 sets of:

Single Leg Deadlift x5/side, rest 60 sec.

Bottom Up KB Press x5/side, rest 60 sec.

B. Run 400m

15 strict HSPU

15 Deadlifts 120/85kg

Run 400m

10 strict HSPU

10 Deadlifts120/85kg

Run 400m

5 strict HSPU

5 Deadlifts120/85kg

17.30 Mobility

A) Shoulder Mob

A1) Rolling

A2) Windmill (

A3) Trapezius smash/ stretch 

A4) Pectoralis smash/ stretch

B) Shoulder Strength

EMOM for 20:00

Even 3-5 Strict (bb, db, kb) Presses

Odd 20-30 sec Plank Hold

18.30 Gymnastics

A. Headstand/Kipping HSPU Progressions

B. 3 Sets for quality of:

ME Kipping HSPU, no rest

ME Ring Dip, no rest

ME Push Up, no rest

3min Rest

19.30 Weightlifting

A. TNG Power Snatches

A.1 Daily max in TNG power snatch for triples.

A.2 Drop down to 90% and perform three additional sets of triples.

B. TNG Power Cleans

B.1 Daily max in TNG power cleans for triples.

B.2 Drop down to 90% and perform three additional sets of triples.

A. 5 sets of:

A1. 10 Goblet Squats AHAP @1301, rest 60 sec.

A2. 6-8 supinated strict pullups, rest 60 sec.

B. For time:

Run 400m

30 Wall Balls 20/14#

10 Hang Cleans (full squat) 85/55kg

30 Wall Balls 20/14#

Run 400m

A. 4 rounds

A1. Rear foot elevated split squats x6-8/side, rest 30s/60s

A2. Noes and Toes Handstand hold x 30s, rest 60s

B. For time:

10 Burpees

20 Russian Kettlebellswings

9/18, 8/16, ... 1/2

A. EMOM for 10:00:

Even: 3 TNG Power Clusters

Odd: 6-8 Bear Crawl to Plank

B. 3 rounds for time of:

10 Dual DB/KB Thrusters 24/16kg

15 TTB

20 Walking Lunges

19.30 Weightlifting

A. TNG Power Clusters


A.1 Daily max in TNG clusters for triples.

A .2 Thirty reps on 75ish percent of A.1. Two sets of five reps as TNG and with the barbell taken down to the shoulders. Two sets of five reps with the bar taken down directly to the thighs. Ten singles as fast as possible.

B. Back squat

B.1 Daily max in doubles.

B.2. Drop down to 90% and do five additional sets of doubles.

B.3 Drop down to 70% and do a rep-out set.

30min AMRAP of:

15 Double KBS 16/12kg

10 Double KB OHS 16/12kg

5 KB Floor Press 16/12kg

30sec. FLR

EVENT 1

For time, each pair will relay through a couplet of:
410-lb. partner deadlifts
Synchronized chest-to-bar pull-ups

EVENT 2

For time, each athlete moves through stations of:
Female Athlete 1:
   0.5-mile run
   50 wall-ball shots
Male Athlete 1:
   0.5-mile run
   50 wall-ball shots
Female Athlete 2:
    0.4-mile run
   40 wall-ball shots
Male Athlete 2:
   0.4-mile run
   40 wall-ball shots
Female Athlete 3:
   0.3-mile run
   30 wall-ball shots
Male Athlete 3:
   0.3-mile run
   30 wall-ball shots

M 20-lb. ball to 10 ft.
F 14-lb. ball to 10 ft.

Time cap: 20 minutes
Athlete order: F, M, F, M, F, M

EVENT 3

Randy
For time:
75 snatches (75 / 55 lb.)

Time cap: 6 minutes

A. Three sets of:

Single-Leg Deadlift w. DB x 6-8 reps each leg @ 3011

Rest 30 seconds between legs, rest 60 seconds after

Seated One Arm DB Press x 8-10/side

Rest 60 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:

Run 200 Meters

10 Alternating Single-Arm DB Snatches

20 Jumping Lunges

17.30 Gymnastics

25min AMRAP for quality of:

15sec./15sec. Single Arm FLR(in Rings)

5/5 Standwaage

2-4 Forward Rolls

10 Air Squats on Foam Roller/Advanced: 5/5 Pistols on Foam Roller

10 Strict Pull Ups