21 Turkish Get-Ups, Right Arm
50 Kettlebell Swings
21 Overhead Squats, Left Arm
50 Kettlebell Swings
21 Overhead Squats, Right Arm
50 Kettlebell Swings
21 Turkish Get-Ups, Left Arm
Use a single Kettlebell (2/1.5 pood)

Bradshaw! -
10 rounds of:

24 DU,

12 pull ups,

6 deadlifts 225/155 ,

3 handstand push ups

A: Push press - at 50% of your best jerk - 6x6

B: Bent over barbell rows both for 4x10 at 25% of your 1 RM deadlift

C:

3 RFT

30/24-cal. row

8 MU

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

Rest 2 minutes
4 min Full snatch EMOM
every minute on the minute 2 full snatch at 75%

Rest 2 minutes
4 min Full snatch EMOM
every minute on the minute 1 full snatch at 80%

Part B:

For time:

400m sprint!

On the 2:30 x 12
9 DB single arm devil press (50/35)
11 C2B
21 WB

"Score is total rest!"

Gym closed - enjoy the great Canadian outdoors!

For time: 21-18-15-12-9-6-3 of

Burpees over the bar ,

T2B,

Push press at 115/85

3 RFT

800m run

40 push ups

20 DL at 185/125

A: Max distance HW in 2 minutes

Part B:

75 cleans, 135/95 lb.
300 double-unders

3 minutes on 90 sec off x5

400m run then AMRAP

12 Bupree BJ overs 24/20

8 HSPU

4 TGU 24/16 KG KB (2 per arm)

A: Snatch cluster
9 min Full snatch EMOM - every minute on the minute 1 full snatch at 80%

B: Amanda
9-7-5
MU and Full snatch 135/95

120DU, 60 WB, 30 T2Bs, 20 DB lunges ( In front rack 50/35).

Rest 2 minutes then

60 DU, 30 WB, 20 T2Bs 15 DB lunges,

rest 2 minutes and finish with

30 DU, 15 WB, 10 T2Bs, 10 DB lunges.

The goal is to try and never break a set. If you do pick up within 10 seconds and keep going.

On the 2 :20 minutes X 12 rounds -

9 KBS 2/1.5 pood
7 Box Jump Overs 24/20
9 C2Bs

Part A:

Work up to a heavy triple on bench

Part B:

3 RFT

Run 400m

25 KBS 24/16

25 OH lunges

21-15-12-9-6-3 of

Strict HSPU,

front squats 185/125,

and bar hop burpees

For time:
40-30-20-10 of
Cal Row
WB
Rest 5 minutes
4 rounds of
200m run
15 C2Bs

Every 3 minutes x 10
20 feet HW

4 BM

20 feet HW

8 DB Hang full clean 50/35

A: Snatch cluster
6 min Full snatch EMOM - every minute on the minute 2 full snatch at 75%

B: For time
100 DU
20 HSPU
80 DU
15 HSPU
100 DU
10 HSPU

5 mins on 2 minutes off x 4 -
500m run then AMRAP:
24 T2Bs,
12 DB deads 50/35
24 lunges

Start back at the top at each new round.
Score is total reps

On the 2:10 seconds X 12 rounds -
5 MU
5 thrusters at 135/95
5 Bar Hop Burpee