A: Bench Press Day 2 - at 70% of last week’s 3 Rep max 6x6

B: One arm heavy DB rows - 4 x 12 on each arm

C: Test your 5km row

In memory of Benjamin Sawatzky
8 rounds of
3 power cleans 135/95
10 push ups
21 DU
9 Pull ups

30 rounds of 40 seconds on 20 seconds off -

10 WB, 2 MU, AMRAP lunge steps. Score is total lunge steps.

90 seconds on 60 seconds off x 4.
Rest 2 minutes x 3 cycles.
40 DU, 10 C2B, 5 bar hop burpees.
AMRAP full clean 205/145

6 rounds of : 60 seconds on 45 seconds off then rest 3 minutes and repeat -

10 bar hop burpees,

5 clean and jerks at 155/125,

AMRAP C2B.

7 Rounds For Time

• 7 Handstand Push-Ups

• 7 Thrusters (135/95 lb)

• 7 Burpees

• 7 Kettlebell Swings (2/1.5 pood)

• 7 Pull-Ups

For time!
100 DU,
90 squats,
80 push ups,
70 pistols,
60 sit-ups,
50 C2Bs,
40 deadlifts at 135/85,
30 T2Bs,
20 Power cleans,
10 Bar MU

A: Bench press - Find your 3 rep max

B: 12 Min EMOM -
1. AMRAP Max push ups

2. AMRAP Max strict pull ups

3. Rest

For time - 3 rounds of:
21 DB snatch (70/50),
15 Overhead lunge step,
9 Box Jump overs (24"/20")
rest 2 minutes
Then 3 rounds of
15 DB snatch (70/50),
12 Overhead lunge step,
9 Box Jump overs
Rest 2 minutes and finish with
3 rounds of
12 DB snatch (70/50),
9 Overhead lunge step,
9 Box Jump overs

6 minutes on rest 2 minutes x 3.
AMRAP the following and pick up where you left off.
2 MU, 4 HSPU, 8 KBS 2/1.5, 16 WBs, 32 DU

Gym is closed, please enjoy the great Canadian outdoors!

100 DB snatch 50/35lbs

80 cal row

60 burpees

40 MU

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?