A: 42-32-18
Row for cals and alternating DB hang snatch 50/35

Rest 10 minutes

Establish a 3 Rep max deadlift

1 all the way up to 10 of:
C&J 155/105
+ 1 RD of Cindy before each set of CJ

30 MIN EMOM

1.HW 40 feet

2.20 KBS at 24/16kgs

3.10 BM

4. AMRAP Burpee BJ overs at 24"/20"

5. Rest

A: Snatch cluster
6 min Full snatch EMOM - every minute on the minute 3 full snatch at 65%


B: For time:
500m run
40 WB
30 DL at 165/105
20 pistols
10 MU

On 6:30 minutes X 4 -
400m run,
20 T2B,
80 DU
40 DB snatch 50/35

The goal is to stay unbroken and consistent on every round.
Your score is the total accumulated rest.

On the 1:50 X 15 rounds -

5 Jerks 155/105, 6 burpees over the bar, 7 C2B

The goal is to keep everything at 1:1 work to rest ratio
E.I. 55sec on 55 sec off.

50 cal row

50 single arm DB push press

50 wall ball shots

50 toes to bar

50 wall ball shots

50 single DB box step over

50 cal row

On the 3 minutes until...

You've accumulate 50 burpee BJ (24"/20") overs

But before you can start you must buy in every time with the following

200m run

5 Clean and jerks at 185/125

For time:

500m row + 25 burpees over the rower.
Rest 5 minutes then
25 thrusters 115/85 and 25 C2B.
Rest 5 minutes and finish with
25 deadlifts 115/85 and 125 DU

Score is finish time

At home Zoom option at 6AM or Noon daily

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10 Push press

20 Hollow Body rocks

10 cleans

15 V-Ups

10 deadlifts

10 sit-ups

Rest 2 minutes

x 8

Happy Canada Day - enjoy the great outdoors!

21-18-15-12-9-6-3 of
DB thrusters 50/35 with a 200m run after each set

At home Zoom option at 6AM or Noon daily

https://us02web.zoom.us/j/89398624652

21-15-9-6-3 of
DB deadlifts,

DB power cleans,

DB push jerks and

1 arm Devil's Press

On the 6 minutes x 4 -
31 WB, 21 C2B, 11 power snatches 115/85, 1 legelss rope climb.
Score is total rest

At home Zoom option at 6AM or Noon daily

https://us02web.zoom.us/j/89398624652

48 lunges, 24 criss-cross, 12 push ups, x 3

Rest 2 minutes and repeat x 3 (9 rounds total)

On the 90 seconds X 15 rounds -
4 MU,
6 HSPU,
8 KBS 2/1.5

Score is completed rounds out of 15. If you can't finish, take a round off.

At home Zoom option at 6AM or Noon daily

https://us02web.zoom.us/j/89398624652

10 cycles of -2 minutes on 1 minute OFF -

80 DU or Toe taps, 15 V-ups, AMRAP DB push press

200 DU
400m run
40 KBS 24/16

150 DU

300m run

30 KBS

100 DU

200m run

20 KBS 24/16

4 rounds of 5 handstand push-ups
5 power snatch, 165 / 115 lb.

Rest 2 minutes then
2 rounds of
20 ring dips
20 OH squat , 95 / 65 lb.

50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
50 sit-ups
100 single-arm dumbbell overhead squats
50 sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Zoom Daily at 6AM or Noon

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For time:

20 rounds of

8 criss-cross (reach with one or both hands)

8 lunges

8 lifting alternate hand and foot while holding a plank

A: 6 min Ladder of:

T2Bs and front rack lunges (95/65)

4, 6, 8, etc

rest 3 minutes

6 min ladder of

Push ups and front squats (95/65)

4,6,8 etc

B: 20minutes for mobility

Zoom Daily at 6AM or Noon

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21-15-9 of

Burpees followed by 75 Toe Taps or DU after each set

Rest 5 minutes

21-15-9

Odd Object DL and squat Jumps

Rest 5 Minutes

21-15-9

Skater hops and Odd object hang clean and jerk

Test your clean

On the 2:30 at increasing loads

Find your new 1RM

Zoom Daily at 6AM or Noon

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15 MIN AMRAP Ladder

1,1,2,2,3,3

Box jump or step up

Single Arm odd object thruster

One the 10 minutes x 3
2RFT
30 WBs,
20 BJ overs 24/16
15 C2B

Score is total rest in each 10 minute segment

Zoom Daily at 6AM or Noon

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4 minutes on 2 minutes off x 5

AMRAP and pick up where you left off

48 Toe taps/DU

24 Odd object snatch

12 Single Arm Devil Press

On the 5 minutes - x 5 rounds -
Row 20/16 cals,
15 burpees over the rower,
10 jerks at 155/105.

Score is total rest

Zoom Daily at 6AM or Noon

https://us02web.zoom.us/j/81743746028

40 min EMOM

Score is Completed rounds, if you can't finish take the next minute as a recovery round

Odd minutes -

5x (start standing, down to hollow body rock to back to your feet, squat jump, + 4 lunges)

Even minutes -

5x (start standing inch worm to a push up and inch worm back out to a full standing position)