100 feet of hand walking, 60 DB snatch 50/35, 30 C2B,
75 feet of handwalking, 40 DB snatch, 20 C2B,
50 feet of handwalking, 30 DB snatch, 10 C2B "

A:Bench press - At 70% of your 3 rep max 2x6, at 75% 3x4, at 77.5% 2x3.

B:Using the pace per 500m set in your 5km row last week
Row 2 minutes at pace ( - 4 seconds)
Rest 1 minute x 8

On the 2:30 x 8
4 MU and 3 clean and jerks at 70% of your 1 RM
Goal is to move hard and fast and get 90 seconds or better of rest every round.

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:
- 2 minute mark
- 8 minute mark
- 18 minute mark
- 26 minute mark
- 30 minute mark WOD ends

AMRAP the following and pick up where you left off - 36 DU, 18 WB, 9 HSPU, 3BM

A: 1 minute on 1 minute off X 8
Complete one round of CINDY
AMRAP Hang DB full cleans 50/35

Rest 4 minutes

B:For time:
3 rounds of
1 RD of CINDY + 10 DB Hang Full Cleans

27-24-21-18-15-12-9-6-3 of

Thrusters 75/55lbs

Sit-ups

BJ overs 16"/12"

For time -
Row 500m, 25 burpees over the rower,
Rest 5 minutes -
3 rounds of 5 strict HSPU, 10 deadlifts at 255/175 and 15 T2B

18 minute AMRAP of - 12 DB single arm hang clean and jerk 50lbs ( 6 per arm), 12 push ups, 12 C2B, 12 OH lunge steps (6 on each arm)

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