12 rounds switching every round

12 Front rack lunges 135/95

12 C2Bs

rest 2 minutes

8 rounds switching ever round

8 clean and jerks 135/95

8 ring dips

Rest 2 minutes

6 rounds switching every round

6 Power snatch at 135/95

6 BM

4 RFT

32 WB

12 deadlifts at 225/155

8 Bar hop burpees

2 legeless rope climb

1000/800m row @ pace +12

Rest 90 sec

1000/800m row @ pace +12

Rest 2 mins

1000/800m row @ pace +12

Rest 2:30 mins

500m @ pace -4

Rest 1 mins

500m @ sprint

A: Bench Press 

2x3 at 60%

2x3 at 80%

2x3 at 70%

1 AMRAP at 85%

A: Push Press - week #2

5x8 at 55% of 1 RM clean and Jerk

B: Jerks from block/rack if possible

Every 45 sec x 15

1 rep at 70%

Part C:

3 rounds for time of 

9 BBJO at 24"/20"

12 OHS at 135/95lbs

15 T2Bs

With an 8 minute time cap:

4 RDs of

30 WB

10 BBJO at 24"/20"

Rest 4 minutes

Complete 4 rounds of 

12 C2Bs

12 DB lunge steps (DBs held in front rack) 50/35lbs

40 feet of HW 

8 minute Cap as well

Your score is time in each section. If you don't finish, add 1 second per miss rep and 1 second per 10m in the row." " 

On the 3:00 minutes x 8

8 Power cleans 185/125

4 RMU

8 Bar Hop Burpees

Goal is a work to rest ratio of 1:1

A: Strict Press 2x5 at 57.5% 2x5 at 67.5% 2x5 at 77.5% 1 AMRAP at 82.5%

Part B:

25 Min EMOM
1. Ski 12/10 cals
2. HW 40 feet
3. Bike 14/12 cals
4.1 RD of C2B Cindy
5. Row 16/14 cals

Partner WOD
Starting at 0:00 
A: Switching every round
8 rounds of DT!

Starting at 10:00

B: 6 rounds switching every round of
400m/350m of rowing with 8 burpees over the rower

Starting at 24:00
100 WB and 50 BM switch as needed 

Score each section separately and you cannot start the next part until the indicated start time.

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

A: Bench Press
2x5 at 57.5%
2x5 at 67.5%
2x5 at 77.5%
1 AMRAP at 82.5%

Part B: Rowing week #3

1000m row at pace +12 sec
Rest 2mins
5 x
500m row at pace -6
Rest 1:00 min between rounds

A: Push Press* 
4 x10 at 50% of 1 RM clean and Jerk
B: Jerks* 
Every 30 sec x 20
1 rep at 65% of your 1 RM clean and jerk

* If possible from rack or blocks

Part B:

3 RFT of
50 GHD sit-ups
25 Pistols
5 rope climb

Three parts all 6 minutes followed by a 3 minute rest and rotate to the next part.
A: For time row - 1500m/1200m

B: For time:
6 rounds of
18 single arm DB snatch 50/35
12 HSPU 3"" Deficit

C: For time:
6 rounds of
12 OHS with one DB 50/35
2 Wall walks

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.