15 min to work up in complex:
DL Double DB/KB Complex (unbroken):
5 DL - 25’ Farmer Carry - 5 DL - 25’ Farmer Carry - 5 DL

20 min AMRAP:
20 KB Swings (35/53)
20 Burpees
20 T2B
20 AMSU

Push Press 6-5-4-3-3-3

12 min E2MOM:
200m Run:
IRT MR Thrusters (65/95)

Front Squat 10-5-10-5-10

On 11 min Clock:
1 WW
25’ Double DB Walking Lunges 35/50 - DBs in true front rack
2 WW
50’ Lunge
3 WW
75’ Lunge
…
add 25 feet to the lunge every round, and 1 rep to the wall walk every round.

On a 13 min Clock:
50 Box Jump Overs (20/24)
50 C2B (Comp: 70)
IRT: Max Rep Double DB Step Overs (20/24, 35/50)

Post: 6 min Max Rep Strict Pull Ups

15 min work up in load on Squat Clean & Jerk regrip triples

27 min E3MOM:
3 regrip Squat Clean & Jerk
Max Cals on Machine

*Score: Total # Cals on Which Machine & barbell load in wod.

Deadlift Barbell 10-5-10-5-10

5 RFT:
15 T2B
10 DL 155/225 (Comp: 185/275)
5 WW

Strict Press 6-5-4-3-3-3

9 min AMRAP:
9 Power Clean (65/95)
9 S2OH (65/95)
9 Lateral BOB

Back Squat 10-5-10-5-10

12 min AMRAP:
30 WB (14/20, 9/10’)
30 Push Ups

For Time:
60 Single DB Box Step Ups (20/24, 35/5”)
400m Run
20 BMU (Comp: 40)
400m Run

Post: SPU
In FEW sets as possible, accumulate 50 SPU

15 min work up in load on Squat Snatch regrip triples

27 min E3MOM:
3 Regrip Squat Snatch
Max Cals on Machine

*Score: Total # Cals on Which Machine & Squat Snatch Load

5-5-3-3-3-1-1-1-1-1 Back Squat

The really simple version of "Going Dark":
For Time: 50/40 Calories on the Echo Bike

Almost All Crossed Up
For Time:
20 WW
10 Single DB shoulder-to-overheads (5 R/5 L)
20 COSU (Scale: SU)
30 T2B
20 COSU
10 Single DB shoulder-to-overheads (5R/5L)
20 COSU
30 T2B
20 COSU
10 Single DB shoulder-to-overheads (5R/5L)

Rx: (35/50)
Comp: (50/70)

CFG: 70/100 **If someone is using this load, they have to do CODU for jump rope!!

Almost Run/Row/Run with a Partner
For Time: with a Partner - You Go/I Go
3-mile run
3,000-meter row
1-mile run

Build up in Load 3 TnG Power Snatch

Running Isabel becomes Burpee Isabel
5 RFT:
8 Lateral Bar Over Burpees
6 Snatches (Rx: 85/125, Comp/CFG: 105/155)

Climbing Couplet with RMU Twist
15 min to build up on the complex:
1 Squat Clean + 1 FS

For Time:
8-6-4-2 RMU
4-3-2-1 reps for time of: Squat Clean + Front Squat

Rx Loads:
Women: 85, 105, 125, 145 lb *add your own load
Men: 125, 155, 185, 215 lb *add your own load

Comp Loads (CFG Loads)
Women: 145, 165, 185, 205 lb *add your own load
Men: 235, 265, 285, 305 lb *add your own load