2 mins on
1 min off
x 4 rounds
12 DB Front squats 50/35
12 HSPU
AMRAP BBJO at 24"/20"

rest 4 minutes

60 seconds on
60 seconds off
x 4 rounds
12 DB Push Press 50/35
48 DU
AMRAP Front rack lunges 50/35lbs DBs

Enjoy the great Canadian outdoors, gym is closed.

Enjoy the long weekend - gym is closed

Start with 150 DU each (can be done at the same time)

Then 100 cal row (together with only one rower)

Then 10 rounds of
15 thrusters 95/65
15 HSPU
switch as needed

100 cal row (together)

and Finish with 150 DU each (can be done at the same time)

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

50 WB
1 rope climb
40 GHD sit-ups
1 rope climb
30 C2Bs
1 rope climb
20 ring dips
3 legless rope climb
20 ring dips
1 rope climb
30 C2Bs
1 rope climb
40 GHD sit-ups
1 rope climb
50 WBs 

A: Deadlift

2x5 at 65%
2x3 at 75%
2x1 at 85%
1 AMRAP at 90%

B: Accessory - 3x12 single arm heavy rows

C: Rowing week #1

2km at Pace + 12
Rest 90 sec
3x row
500m at 2km pace with 0:45 sec rest in between

6 minutes on 2 minutes off
X 4 rounds 
AMRAP
15 DB Deadlifts 50/35
50 DU
25 T2Bs
50 DU
15 DB Thrusters 50/35
Pick up where you finish on every 6 minute work interval

2 minutes on 60 seconds off 
x 4 rounds
30 DB snatch 50/35
10 Burpee BJO 24/20"
AMRAP WBs

Rest 4 mins

90 sec ons 90 sec off
x6
20 OH Lunges 50/35
20 BJO 24"/20"
AMRAP WBS

A: Strict Press
2x3 at 60%
2x3 at 70%
2x3 at 80%
1 AMRAP at 85%

B: Accessory - 4x12 bicep curls
Heavier then last week and skull crushers

C:On the 10 minutes x 2

Row 1000m/800m

50 GHD Sit Ups and 25 HSPU

Score is total rest

No classes today as we are hosting a lifting meet. Come and check it out!

A: Core work 12 min EMOM
1. 20 V-ups
2. 20 Knee tucks
3. 45 sec plank
4. 25 sec Ring support Hold 

Part B:
For time, partitioned any way you wish:
30 ring muscle-ups
90 KBS 24/20kgs
180 DU

3RFT of:
50/40 Cal row
10 chest to deck push ups
40' HSW
10 chest to deck push ups
40 Pistols
10 chest to deck push ups
40 C2B
10 chest to deck push ups

A: On the 2 minutes starting at 50% test your 1 RM clean and jerk!

B: Deadlift
2x3 at 60%
2x3 at 70%
2x3 at 80%
1 AMRAP at 85%

On the 5 minutes
X 5 rounds 

50 DU
25 T2Bs
15 front squats at 135/105
10 Push jerks 135/95
Score is total rest

90 seconds on 90 seconds off 
x 12 rounds
Odd rounds: 20/16 cal on the rower
AMRAP WBs

Even rounds
16 DB thrusters 50#/35#
8 BM
AMRAP WBs

Score is total WBs for A and B

A: Squat
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%

B: Accessory - GHD back ext 3 x30 at BW + 2 x 20 weighted

C:10-9-8-...1 of
DB Thrusters at 50/35

and Box Step Over at 24/20 holding one DB only (any which way)

Switching Every Round with your partner
30 rounds of: 
4 front rack lunges
+ 4 push press
+ 8 bar hop burpees
135/95

A: Core work 

A: Core work 

12 min EMOM

1. 0:30 sec hollow body hold

2. 30 Russian twists

3. 45 sec plank

4. 30 Heel Overs

Part B: Met-con

4 Rounds of 
10 Bar MU
10 Double Arm Snatch 50/35
30/24 Cal Row
Rest 2 mins between rounds

32 Min EMOM
1. 16/12 cal row
2. 2/1 legless rope climbs
3. 10 Single arm Devil Press 50/25
4. 20 pistols