A: Deadlifts 3x5 at 65% and 3 x5 at 70%
B: one arm DB rows 3x12
C: For time:

21 HSPU, 21 back squats 185/125, 3 rope climb,

15 HSPU, 15 back squats, 2 rope climb,
9 HSPU, 9 Back squats 1 rope climb

Superset A + B + C
A: 3x 30 russian twists + 20 knee tucks 

B: DB Chest press 3x12 
C: DB bicep curls 3x12 .
D: For time
400m run, 20 BJ overs at 24/20, 10 DB hang squat clean 35
X 2 rounds 
then rest 2 minutes and repeat for another 2 rounds 

5 rounds of 90 seconds on 1 min Off -
10 power cleans at 155/105, 50 DU, AMRAP Burpees over the bar.

After the first 5 rounds hit the second couplet after a set 5 minute set rest -

This is also 5 rounds of 90 seconds on 60 off -
30 WB, 15 T2BS, AMRAP Burpees over the bar.

Come down to 306 and check out the teams and individuals battle in the #BelikeBruce Fitness festival!

Come down to Riversdale pool and check out the BLB Triathlon!

A: 1 min plank
20 knee tucks
20 V-ups
Rest 1 minutes
x3

B: 3 RFT of
400m run
20 WB
rest 4 mins
3 RFT of
80 DU

20 HSPU

A: Push press
1x10 at 60%
1x8 at 70%
1x6 at 75%
3x4 at 80%

B: Strict Press
Find your 6 rep max
Then back off 10% and hit that number x 3 sets of 6

C: 21-15-9

Cal Row with
Burpees over the rower
T2Bs

Part A: Bench Press

1x10 at 50%
1x10 at 60%
1x8 at 70%
2 x AMRAP at 80% with a 2 min rest between each set

Part B:

20-15-10
Back squats 155/105 with pull ups
Right into
12-9-6
OHS 155/105 with BM

20 min AMRAP
3 BBJO
6 DB Power cleans 50/35
9 cal row

10 rounds of:
200m run
5 push press at 135/95
10 air squats
Rest exactly one minute after each round

A: Push press 1x10 at 60% 1x6 at 70% 2x3 at 75% 1 AMRAp at 77.5

B: Strict Press Find your 8 rep max Then back off 10% and hit that number x 3 sets of 8

C: 14 min AMRAP 200m run 10 OHS 95/65 10 burpees over the bar

Buy in with 100 cals (total as a team of two but only one rower)

Then 10 rounds switch every movement
15 DB thrusters 50/35
5 Double arm Devil Press
1 legless rope climb

Finish with 100 cals as a team of two

A: 1 min plank 20 knee tucks 20 V-ups Rest 1 minutes x3

B: For time 40 Back Rack lunge 135/95 40 ring dips

30 front rack lunge 135/95 30 C2Bs

20 OH Lunge 135/95 20 Ring MU

A: Bench Press

1x10 at 50%
1x8 at 60%
1x6 at 70%
2 x AMRAP at 80% with a 2 min rest between each set

B: For time
Row/Bike/ski cals and GHD sit-ups
40-30-20-10

Snatch : EMOM x 15
1 full snatch
Start at 50% go up every min as long as your are successful
( you should be roughly going up 2-3% every minute)

A: 4 x 20 strict banded pull ups

B: 4 x15 DB bicep curls

C: Max distance D ball carry 100/70 in 90 sec
Rest 3 minutes and repeat

On the 8 mins x 3

2 Rounds of
200m run
15 HSPU 4" deficit
10 Power cleans at 185lbs/125lbs

2 mins on 1 min off x4
10 burpee BJ Over
15 C2Bs
AMRAP DB snatch 50/35

Rest 3 mins

2 mins on 1 min off x4
10 Box step over holding the DB 50/35
15 T2Bs
AMRAP DB snatch 50/35

8 rounds for time of;

200m farmer carries with 2x 32/24 KB 1

legless rope climb

15 BJ 32/24"

BLB WOD #2
In teams of two not three though,

60-50-40 of 

Back squats 155lbs/105 with pull ups, 
Front squats 155lbs/105 with C2Bs, 
OHS 155lbs/105 with Bar Muscle ups

A: Push press
1x10 at 60%
1x8 at 65%
1x6 at 70%
2xAMRAP at 75%

B: Strict Press- 1 x10 at 50% 1x8 at 60% 3x5 at 65%

C: "NANCY"
5 RFT of
400m run and 15 OHS at 95/65