20 Minute AMRAP
5 HSPU
10 pistols
15 pull ups

Test Clean and jerk

Clock set to on the 2:30 for 10 rounds

Increasing load every round and go for a PR!

Part A:

Test your DU in 3 minutes

Test 1 rep weighted pull ups

Part B:

800-m row

66 KB jerks (12 | 16 kg)
132-ft. handstand walk (4 lengths of the gym)

90 Seconds on 45 seconds off
X 5 rounds rest 3 minutes and repeat
5 MU
7 HSPU
AMRAP DB snatch 50/35

Gym is closed! Enjoy the great Canadian Outdoors

1 minute of WB

1 minute of SDHP at 75/55

1 minute of lateral Box Jump overs at 20/16

1 minute of Push Press 75/55

1 minute of Burpees

3 minutes rest

and repeat!

6 minute AMRAP of:
15 DB thrusters 50/35
10 HSPU
rest 4 minutes:
6 minute AMRAP of
15 DB power cleans 50/35
10 C2B

20 MIN AMRAP of
20 WB
5 MU
10 deadlifts at 185/125

6 minute EMOM of 1 full snatch
rest 3 minutes x 3 cycles
1st cycle - 75%
2nd cycle - 80%
3rd cycle - 85%

50 DU
20 T2B
10 Full cleans at 185/125
rest 2 minutes
Repeat at 225/155 and again at 275/175

On the 9 minutes x 3
Run 800M
6 rounds of CINDY
5 pull ups
10 push ups
15 squats
Score is total rest.

Part A: 80 seconds on 30 seconds off X 6
18/14 calories on the rower
AMRAP burpees over the rower
rest 4 minutes then part B
Also 80 seconds on 30 seconds off
18 DB snatches 50/35
AMRAP OH DB lunge steps

A: Jerk doubles from rack on the 2 minutes x 10
B: Clean pulls at 100% of your 1 RM C&J for 4x5

3 minutes on 3 minutes off x 3
Row 32/24 calories
12 burpess over the rower
AMRAP - KB hang snatch 24/16 kilos

1 mile run
then
12 rounds of
3 MU
5 HSPU
7 KBS at 2/1.5

6 minute EMOM of 1 full cleans
rest 3 minutes x 3 cycles
1st cycle - 75%
2nd cycle - 80%
3rd cycle - 85%

6 minute EMOM of 1 full cleans
rest 3 minutes x 3 cycles
1st cycle - 75%
2nd cycle - 80%
3rd cycle - 85%

1000m row
50 thrusters at 45/35
30 pull up

5 minutes on 2 minutes off x 4
Start at the top with the run every new round
500m run
then AMRAP
5 power cleans 135/95
7 push jerks
9 back squats
15 T2B

Part A: 60 seconds on 30 seconds off X 6
50 DU AMRAP DB thrusters at 50/35
rest 4 minutes then part B
Also 60 seconds on 30 seconds off x 6
20 WB
AMRAP DB deadlifts 50/35