2km row

1 mile run

300DU

20 Min AMRAP:
12 OH lunge steps 50/35,
24 alternating DB snatches,
12 C2B.

For time:
200m run
45 Deadlifts, 115/75
200m run
35 Hang Power Cleans, 115/75
200m run
25 Push Jerks, 115/75
200m run
15 Overhead Squats, 115/75

Part A: EMOM x 5 Max strict push ups (single set)
Part B: EMOM x 5 Max strict pull ups (single set)

Part C: For time

800m run
25 T2Bs

400m run

25 KBS 24/16

A: Snatch cluster 6 min Full snatch EMOM - every minute on the minute 3 full snatch at 70%
Part B:

3 RFT of
200m run
15 C2B
10 DB thrusters 50/35lbs

Time cap of 7 minutes with a 2 minute rest after the time cap.

All sections are for time with a sec penalty added for any missed reps/meters

A: Row 1500m/1250m.
B: Annie(50-40-30-20-10 of DU and SIt-ups) .
C: Karen(150 WB)

On the 2:00 minutes X 14 rounds -
4 MU,
5 Double arm devil press 50/35

100 double-unders
10 squat cleans, 185/125 lb.
5 rope climbs
80 double-unders
8 squat cleans,
4 rope climbs
60 double-unders
6 squat cleans,
3 rope climbs
40 double-unders
4 squat cleans,
2 legless rope climbs
20 double-unders
2 squat cleans,
1 legless rope climb

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

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

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)