A: On the 60 sec 1 full snatch at 80%

x 5

Rest 2 minutes

On the 60 sec 1 full snatch at 85%

B: Get your Swole one!

A: 4 xSuperset 12 DB chest Press with 12 DB seated shoulder press

B: 4x Superset 20 reps of empty bar bicep curls with behind the head tricep extensions

The clock starts at 0:00 - the rest intervals are all 2 minutes.

Your rest periods are at the 2 minute mark, 8 minute mark, 16 minute mark, 24 minute mark. All done at the 30:00 minute mark.

AMRAP 9 push ups, 11 C2B, 13 lateral box jumps overs 24/20, 15 WB,

10 rounds of : 60 seconds on 60 seconds off -

5 MU and 5 squat clean thrusters at 155/105,

AMRAP Bar hop burpees

Goal is to get 1+ Burpees each round

As a team of two - complete the following three WODs -

Fran, -21-15-9 (thrusters 95/65 and pull ups)
Grace, 30 C&J at 135/95
Diane 21-15-9 Deadlifts at 225/155 and HSPU
Athletes are working together but only one working at a time.
Switch as needed.

A: 10-1 of
2 arm devil press 50/35
followed by a
200m run after each set

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