Weightlifting
Deadlift (1-1-1-1)

Red
For Time:
20 Kipping HSPU (Open Standard)
20 Power Snatch 95/65lbs
40 Toes to Bar
20 Over Head Squats 95/65
20 Kipping HSPU

White
For Time:
20 HSPU on Box
20 Power Snatch 75/55lbs
40 Knee Raises
20 Over Head Squats 75/55
20 HSPU on Box

Blue
For Time:
15 Stink Bug/Strict Press
15 Power Snatch 65/45lbs
30 Lying T2B
15 Over Head Squats 65/45lbs
15 Stink Bug/Strict Press

Weightlifting
Snatch Complex
Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat
Find a new 1RM!

Red
AMRAP 20:00:
3 Rope Climbs
20 Kettlebell Swings 53/35
3 Rope Climbs
20 Alternating Pistols

White
AMRAP 15:00:
3 Standing Rope Climbs
20 Kettlebell Swings 35/26
3 Standing Rope Climbs
20 Alternating Pistols

Blue
AMRAP 12:00:
6 Strict Banded Pull-ups
15 Kettlebell Swings 26/18
6 Strict Banded Pull-ups
30 Air Squats

Red
10 Rounds For Time:
Sprint 100m
Walk 100m

White
8 Rounds For Time:
Sprint 100m
Walk 100m

Blue
6 Rounds For Time:
Sprint 100m
Walk 100m

Weightlifting
Back Squat
Find a new 5RM Back Squat.

Red
For Time:
80 Wallballs 20/14lb 10ft
80 Box Jump Overs 24/20″
Run 800m

White
For Time:
60 Wallballs 15/12lb 9ft
60 Box Jump Overs 20/18″
Run 800m

Blue
For Time:
50 Wallballs 14/10lb
50 Box Jump Overs 18/12″
Run 600m

Weightlifting
Push Jerk (1RM)

Red
3 Rounds:
20 Deadlifts 185/115
20 Calorie Row

White
3 Rounds:
18 Deadlifts 155/105
18 Calorie Row

Blue
3 Rounds:
16 Deadlifts 135/95
16 Calorie Row

Weightlifting
Clean Complex (1RM)
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk

Red
15-12-9:
Hang Power Clean 135/95
Bar Facing Burpee
Chest to Bar Pull Ups

White
15-12-9:
Hang Power Clean 95/65
Bar Facing Burpee
Bar Pull Ups

Blue
15-12-9:
Hang Power Clean 75/55
Bar Facing Burpee
Banded Strict Pull Ups/Ring Rows

Weightlifting
Deadlift (15-15-15)
Goal is: Heavy, Smooth, and Unbroken. Heavier than week 3.

Red
3 Rounds:
12 Lateral Burpees over the Bar
8 Push Jerks 135/95lbs
2 Rope Climbs
Rest 2:00

White
3 Rounds:
12 Lateral Burpees over the Bar
8 Push Jerks 95/65lbs
2 Knot Rope Climbs
Rest 2:00

Blue
3 Rounds:
12 Lateral Burpees over the Bar
8 Push Jerks 65/45lbs
2 Scaled Rope Climbs
Rest 2:00

5 Rounds:
Max Reps Power Clean in 1:00
Rest 2:00
Power Clean at 80%.

Red
For Time:
Row 1000m
30 Squat Cleans 155/105lbs
Row 1000m

White
For Time:
Row 750m
30 Squat Cleans 115/85lbs
Row 750m

Blue
For Time:
Row 500m
30 Squat Cleans 95/65lbs
Row 500m

4 Rounds:
1:00 Plate Situps 10/15
1:00 Hollow Hold
1:00 Plank Hold
1:00 Rest

Weightlifting
Every 2 minutes for 10 minutes:
2 Snatch Complex
Snatch+OH Squat+Hang Squat Snatch+OH Squat
Start @70% and work up!!

Red
7 Rounds:
15 Wall Balls 20/14lbs
9 Pull Ups

White
6 Rounds:
10 Wall Balls 20/14lbs
6 Pull Ups

Blue
5 Rounds:
10 Wall Balls 14/10lbs
9 Ring Rows