Part A: 60 seconds on 30 seconds off X 10 rounds of:

20/14 cals on the rower AMRAP WB

Rest 5 mins
Part B: 60 seconds on 30 seconds off X 10 rounds - 

8 Burpee Box Jump over (24" Box) AMRAP WBs

Part A:

5 x 500m row at 2km pace
Rest 1 min after each set

Part B:

Complete as many rounds as possible in 10 minutes of:

10 ring dips
200 m run
10 toes-to-bar

FOR TIME

24 BOX JUMP OVER 28”/24"

12 BURPEE BAR MU’S

24 STRICT HS PU’S

200m farmer carry with 24/16kgs KB in each hand

24 STRICT HS PU’S

12 BURPEE BAR MU’S

24 BOX JUMP OVER 30”

10 SANDBAG OVER THE SHOULDER 100/50

Part A: From the rack work up to heavy triple OHS

Part B:
30-20-10

THRUSTER 115/75

50FT HS WALK

-INTO-

25 FT OH AXLE BAR LUNGE TO FINISH @ 155/115

Part A:

40/28 CAL ROW

80 DOUBLE UNDERS

40 CTB PULL UPS

80 DOUBLE UNDERS

40/28 CAL ROW

REST 5 MINS

PART B- 1 MILE RUN

A: Deadlifts
6x3 at 80% on the 90 sec
B: 3x20 bicep curls
C: Bent over DB single arm row 3x15 as heavy as you can.

D: Strict press find your 2 RM

"On the 6 minutes X 4 rounds.  
400m run, 
30 WB
20 Burpee BJO at 24"/20"

Score is total accumulated rest 

Part A: 2 min on 1 min off x 5
30/24 cal row
AMRAP DB snatch 70/50

Rest 5 min

3 rounds

200m run

10 thrusters 115/85

15 C2Bs

A: Strict press 4x3 at 85%

B: Push Press
4x5 at 70%
3x4 at 75%
2x2 at 80%

C:4 RFT of
20 GHD sit-ups

15 OHS 135/95

200m run

*Switching Every Movement

8 rounds of
12 thrusters 135/95
6 RMU
12 Bar Hop Burpees

Rest 1 minutes

500m run together

Rest 1 minutes

8 rounds of
6 thrusters 135/95
3 Rope climbs
6 Bar Hop Burpees

A:  Strict C2B pull ups 4 x 10 

B: Strict ring dips 5x10 with 2 sec pause at the top

C:5 RFT of
40 Feet of HW
20 T2Bs
20 steps of Front rack lunge 50/35 DBs

Part A:

1 min plank
20 V-ups
15 sit-ups
Rest 1 min x 3

Part B:

10-1 of

Clean and jerk 205/145

200m run

A: Deadlifts
Every 30 sec x 20
1 rep at 75%

B: 3x15 bicep curls

C: Bent over DB single arm row 3x12 as heavy as you can.

D:"JT"

21-15-9 of

HSPU

Ring Dips

Push ups

*30 min Time Cap

Row 120/100 cals
40 Burpees over the rower
40 DB snatch at 70lbs/50lbs

Rest 2mins

Row 60/50
20 Burpees over the rower
20 DB snatch 70/50

Rest 2 mins

Row 30/24 cals
10 burpees over the rower
10 DB snatch 70/50

Part A: 6 cycles of -1:45 minutes on 1 minute OFF - run 200m, 1 legless rope climb, AMRAP DT

*pick up where you left off on DT*

Rest 3 mins

For time:
50 WB
1 Rd of DT
50 WB

Gym is closed enjoy the great Canadian outdoors

Partner WOD
EMOM switching partner every minute
6 Burpee BJO 24/20
6 Push Jerks 185/125
AMRAP cals on the rower

Workout ends when your team reaches 200/160 cals

Gym is closed enjoy the great Canadian outdoors

Death by:
On a 3 min clock until you can no longer meet the requirements - cap at 10 intervals.

9 Devil Press at 35/25
7 DB thrusters
5 BMU

Part A: deadlifts 1x8 at 65%, 2x6 at 70% and 3x5 at 72.5%

Part B: Bent over barbell row 3x12 as heavy as you can.

Part C: 60 DU, 40 feet of handwalking, rest 1 minutes x 5