50/40 cal row

Then

18-15-12-9-6 of Burpees over the rower and thrusters 95/65

Finish with another 50/40 cal row

20 min AMRAP

75 WB

50 deads 225/155

100 lunges holding your Medicine Ball overhead

50 HSPU

75 DU

10 rounds

2 BM

4 OHS 95/65

THEN:

10 rounds

3 Devil Press

6 Lunge steps DBs in Front Rack

For time: 21-18-15-12-9-6-3 of:

Burpee Box jump overs 24/20,

T2B,

push press at 135/95

Snatch work Day 1

On the two minutes x 10

A: 1 power snatch + 1 hang power from above the knee + 1 OHS

2 sets at every weight go up only if you are successful.

120DU, 60 WB, 24 C2B, 20 DB lunges 50/35

( one DB resting on the shoulder the other heald overhead).

Rest 2 minutes then

60 DU, 30 WB, 12 C2B, 20 DB lunges,

rest 2 minutes

and finish with 30 DU, 15 WB, 6 C2B, 20 DB lunges.

The goal is to try and never break set. If you do pick up within 10 seconds and keep going.

On the 2 minutes X 12 rounds -

8 Power cleans 155/105,

6 bar hop burpees,

4/2 MU

Score is cumulative rest -

(hint don't go out too hot!)

14 min AMRAP -
50 BJ 24/20,
50 KBS 24/16,
50 Lunges, 50 T2B,
50 Back Supermans,
50 burpees!

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.