6 rounds of:

32 DU

16 WB

8 C2B

4 cleans

Clean weight goes up each round

155/105,

185/125,

205/145,

225/155,

245/165,

275/185

22 minute Time Cap

7 rounds of :

7 front squats 135/95lbs

7 burpee Box Jump Overs 24" /20”

7 hang cleans 135/95lbs

30 seconds on 90 seconds off -
max effort on the row for cals
X15 rounds.
Score is total cals

2 minutes on 1 minute off x 5
8 Thrusters 135/95 and 4/3 MU
AMRAP lunges
Rest 5 minutes
2 minutes on 1 minute off x5
200m run 12 deadlifts 135/95
AMRAP bar hop burpees

4 mins on 2 minutes off x 5

AMRAP -

90 DU, 30 DB snatch 70/50, 15 C2B

Pick up where you left off.

Gym is closed - Enjoy the great Canadian outdoors!

Run 200m

10 DB hang clean and jerks (5 per arm) 50/35

5 MU

Rest 1 minute

x 10 rounds

30 min EMOM.

1. 60 DU

2. 50 feet of handwalking.

3. 40 lunges

4. AMRAP - 1 power clean, 2 lunges, 1 push press 95/65 (FYI - it's called a Curtis P)

5. Rest

For time: 500m row + 25 burpees over the rower.

Rest 5 minutes then

25 thrusters 115/85 and 25 T2B

Rest 5 minutes and finish with

25 deadlifts 115/85 and 25 back squats 115/85.

A:Test Your 1 mile Run ro 2 km row

Rest 15-20 minutes

B:Test your 500m row

A: Test your 1 RM clean

On the 2 minutes at progressive loading!

6 minutes on 2 minutes off X 3 -

Start each 6 minutes with a 500m run,

Then AMRAP

30 WB, 15 C2B, 10 power snatches 115/85.

1 minute on 1 minute off X 15 rounds -

4/3 MU,

6HSPU,

AMRAP KBS 2/1.5

A: Tabatta 20 sec on 10 sec off x 8 cycles through each movement

1. Med Ball cleans

2. Gym width suicides ( score a rep for each line you touch)

3. Wall Balls

4. Burpees!

B: Row 2 km for time!

15 minute AMRAP

Row or ski 15 cals

30 DB snatch 70/50

30 HSPU

8 push jerks at 155/105, 10 push ups, 12 T2Bs 5 rounds for time!

Rest 5 minutes

8 deadlifts 155/105, 10 bar hop burpees, 200m run 5 rounds for time

400m run

4 MU

16 KBS 24/16kgs

2 rounds rest 2 minutes x 3 cycles

Rest two minutes between each set

2x 10 Hang Squat Cleans 50% or (135/95)

2x 8 Hang Squat Cleans 60% or (185/105)

2x6 Hang Squat Cleans 70% or (225/125)

2x4 Hang Squat Cleans 80% or (255/145)

2x2 Hang Squat Cleans 90% or (285/165)

3 rounds of

25 WB, 200m run, 25 DB snatch 50/35

Rest 5 minutes and repeat

3 Rounds of

7 Thrusters 95/65, 7 Bar Facing Burpees, 7C2B

Rest until the 5 minute mark

3 Rounds of

5 Thrusters 95/65 weight #2, 5 Bar Facing Burpees, 5 C2B

Rest until 10 minute mark

3 Rounds of

5 Thrusters 135/95, 5 Bar Facing Burpees, 5BM

Rest until 15 minute Mark

3 Rounds of

3 Thrusters 135/95, 3 Bar Facing Burpees, 3 BM,

*Score is total accumulated time for each piece.