Every 2 mins x 15
4 Full snatch at 155/105
24 DU

12 WBs
*Score is total rest" 

A: Strict Press
2x10 at 50%
2x8 at 55%
1x6 at 60%

B: Accessory - 4x12 bicep curls

On the 6 minutes x 4
30 GHD sit-ups
3 rope climbs
30 empty bar thruster 45/35

At the 0:00 mark 
Start with 20 rounds of Holleyman
switching every round
5 Wall Ball Shots (20/14 lb)
3 Strict Handstand Push-Ups
1 Power Clean (225/155 lb)

At the 15:00
10 rounds (switching every round) of:

8 front rack lunges 135/95 
8 C2Bs
You can't start until you hit those times, you can't start as well unless you finished the previous section
Score is time for part A and Part B separately

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

A: Bench Press
2x10 at 50%
2x8 at 55%
1x6 at 60%

B: Accessory - 4x12 Bent over barbell rows at 50% of your 1 RM bench

C:3 rounds for time

15 push jerks 135/95
15 C2Bs

A: Deadlifts

Deload
2x10 at 50%
2x8 at 55%
1x6 at 60%

Rowing Week #2

1000m row at Pace +12s
Rest 30 sec
300m row at Pace -12 sec
Rest 1:00
1000m row at Pace +12s
Rest 30 sec
200m row at Pace -12 sec
Rest 30 sec
200m row at Pace -12 sec
Rest 1:00
1000m row at Pace +12s
Rest 30 sec
150m row at Pace -12 sec
Rest 30 sec
150m row at Pace -12 sec

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%