On the 3:00 minutes x 6
60 DU
15 C2B
10 DB thrusters 50/35

Score is total rest time

Gym is closed - enjoy the great Canadian outdoors

2 minutes on 1 minute off rotate through each station for max reps/calories.

1. Row for calories

2. Burpees over the bar

3. Push press 95/65

4. Ski Erg

5. Wall Balls

6. Assault Bike

7. DB snatch 50/35

8. DB overhead lunge ste

3 RDS
200m run
10 One Arm Devil Press 50/35
1 Rope Climb

Rest 3 minutes

2 RDS of
400M run
15 One Arm Devil Press 50/35
2 Rope Climbs

Rest 3 minutes

1 RD of
800m run
30 One Arm Devil Press
4 rope climbs

7 RFT of

12 DB single arm hang clean and jerk 50lbs ( 6 per arm),
12 Burpee Box Jump overs,
12 OH lunge steps (6 on each arm)

20 minute EMOM

Odd minute - from the rack back squat 205/145 (55% of your 1 RM) x 10

Even Minute - Push Press 135/95 (55% of your 1 RM) x 5

5 rounds of 80 seconds on 40 seconds off -

1 RD of DB 50#/35# DT
AMRAP HSPU
Score is total HSPU

Rest 5 minutes

5 rounds of 80 seconds on 40 seconds off -
AMRAP CINDY

6 minutes on, rest 2 minutes x 3.

Run 400M
80 DU
then with the remaining time AMRAP
Cals on the rower

Start fresh every round

70 seconds on 50 seconds off x 4.
Rest 3 minutes x 3 cycles.

5 Full cleans 185/125,

12 C2B,

AMRAP bar hop burpees.

3 RFT

400m run

21 Pull ups

15 HSPU

9 deadlifts 185/125

Part A:

Push press

EMOM x 10 hit a triple at 50% of your best jerk

Part B:

3 RFT of
30 sit-ups
15 cal row/ski
2 Rope climbs

1 mile run
200 DU,
100 feet of HW
75 air squats
50 T2Bs,

For time - 3 rounds of
21/18 cal row,

15 DB Overhead lunge step 50/35 ,

9 Box Jump overs 24/20,

rest 2 minutes
x 3 (yes 9 rounds total)

On the 2 minutes x 10 rounds

Snatch - Work up to a heavy single!

6 minutes on rest 2 minutes x 3.

AMRAP the following and pick up where you left off.
8 HSPU, 16 DB snatch 50/35, 24 WBs, 48 DU

6 rounds of :

60 seconds on 60 seconds off then rest 3 minutes and repeat -

8 Push Jerks 155/105,
10 C2B
AMRAP lunges

3 RFT of

800m run

120 DU

40 sit-ups

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

18-15-12-9-6-3 reps for time of:
Thrusters
Bar hop burpees
Power snatches
Toes-to-Bars

Men: 75 lb.
Women: 55 lb.

Goal:

Accumulate 40 HSPU and 20 BM however you must buy in to each round with

The buy In:
20/15 cals of rowing

Time:

90 seconds followed by 1 minute rest
*Time cap is 10 rounds