10-1 of

C2B and 135/95 lbs Push Press

18-15-12-9-6-3 reps for time of:
Thrusters
Bar hop burpees
Power snatches
Toes-to-Bars

Men: 75 lb.
Women: 55 lb

A: Max DU in 2 minute test

B: 21-15-9 of
Cal on the ski and HSPU!

C: Plank 1 minute rest 30 seconds x 3

A: Snatch TEST 1 RM

Clock starts at 0:00 - rests intervals are all 2 minutes.
Your rest periods are at the 2 minute mark, 8 minute mark, 16 minute mark, 24 minute mark. All done at the 30:00 minute mark.
AMRAP 5 deadlifts 225/155, 9 push ups, 13 box jumps overs 24/20.

7 rounds of : 45 seconds on 45 seconds off -
6/3 MU
and AMRAP DB hang squat cleans 50/35
Rest 5 minutes
7 rounds of 45 seconds on 45 seconds off -
45 DU AMRAP DB push press 50/35

2 Rounds –
20/16 cal row
16 toes to bar
20 shoulder to overhead 95/65lbs

Rest 3 minutes x 3 cycles!

4 Rounds For Time
4 Bar Muscle Ups
40 DU
12 Power Snatch (95/65lbs)

Rest 5 minutes and repeat!

Score is total time. Can you match round 1 to 2?

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!