Clock starts at zero:

You get a two minutes break at the 8:00 mark,16 minute mark, 22 minute mark, and done after your last two minutes of work at the 26 minute mark.

AMRAP through the following

- 20 DB snatch 70/50, 18 DB OH lunge steps, 16 squats, 14 push ups, 12 T2B.

2km row or 1.5km ski, or 1 mile run

100 DU

25 HSPU

1km row, 800m ski, or 800m run

100 DU

25 HSPU

500m row, 400m ski, 400m run

100 DU

25 HSPU

A: Double full snatch - work up to 80-85% range and hit 6 working sets

B: Snatch Pulls - 6x3 ( 2 sets at 90%, 2 sets at 100%, 2 sets at 110%)

In memory of Bruce Gordon.

Bruce passed on Sept 29 2017 at the age of 54. This WOD was created to immortalize these numbers. The 3 rounds represent his immediate family of Jill, James and Chris. The Vest is an homage to his over two decades of service to the Saskatoon Police Force.

3 rounds for time

54/32 Cals

29 Push ups

17 Squats

9 push press 135/95lbs

Wear a Vest 20/14lbs

On the 3:00 minutes X 10 rounds -

24 WB,

12 C2B,

6 bar hop burpees,

3 power cleans at 205/135lbs

20 min AMRAP
15 Wallballs
15 Toes-to-bar
200m run

Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead

Rest as soon as you finish three rounds and add weight to your bar. Get ready to start at the next 4 minute interval

Round 1 - 95, 65lb
Round 2 - 135, 95lb
Round 3 - 155, 105lb
Round 4 - 165, 125lb
Round 5 - 185, 135lb -
Score is AMRAP on the final round!

A: 5-4-3-2-1 of Full cleans 225/155 and Bar MU.
After a 5 minute rest
B:50-40-30-20-10 of air squats, burpees

Row 1000m,
75 push press 95/55,
50 muscle snatch,
25 ring dips (men via MU)

A: 1 high pull + full snatch

6 sets at 80%.
B: 3 rounds of 16 DB thrusters 50/35 and 16 T2B

AMRAP in 5 minutes rest 2 minutes x 4 rounds.

42 WB,
21 deadlifts 135/95,
15 barhop burpees,
9 Strict Handstand push ups

Pick up where you left off.

On the 2:00 minutes X 12 rounds -

9 OH squats at 115/85lbs
6 C2B
54 DU

Score is total rest!

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!