10 RDs for time!

200m run

1 rope climb

10 DB snatch 50/35

10 DB OH lunge

Row 1000m,

75 push press 95/55,

50 muscle snatch,

25 BMU

A:Push press(based off your best jerk) -

at 50% - 3x6 at 55% - 3x5

B: Single Arm heavy DB rows - 4 x12

C: 2 rounds of 20 DB push press 50/35 and 15 C2B.

Rest 3 minutes Repeat

4 minute EMOM of 3 full snatch at 60%

Rest 3 minutes

4 minutes EMOM of 2 full snatch at 70%

Rest 3 minutes 4 minute EMOM of 2 full snatch at 75%,

Rest 3 minutes

4 minute EMOM of 1 full snatch

minute 1 80%

minute 2 82.5%

minute 3 85%

minute 4 85%"

AMRAP in 5 minutes rest 2 minutes x 4 rounds.
30 WB,
15 deadlifts DB 50/35s,
15 burpees to a 25lbs plate
15 Handstand push ups
Pick up where you left off.

On the 2:30 minutes X 12 rounds -
4 full cleans 225/155
40 DU,
12 T2Bs

Score is total rest if you can get 12/12 rounds. In the event you get less than 45 sec of rest take the next round off.

84/68-cal. row
42 medicine-ball sit-ups 20/14 lb.
42 dumbbell squats (50/35 lb.)
80-ft. handstand walk
42 DB squats (50/35 lb.)
80-ft. handstand walk

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