AMRAP in 4 mins
15 C2Bs

15 BJO 24'/20"

15 DB S2O 50/35lbs

Rest 2 mins

AMRAP in 4 mins

12 C2Bs

12 BJO 24'/20"

12 DB S2O

Rest 2 mis

AMRAP in 4 mins

9 C2Bs

9 BJO 24'/20"

9 DB S2O

Core: 1 min plank + 20 V-ups Rest 1 min x 3

B: On the 2 mins x 8 at increasing loads
1 full clean + 2 squats +1 jerk

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

Rest 3 mins

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

Rest 2 mins

Row 30/25 cals
10 burpees over the rower
10 DB snatch 70/50

10 cycles of -1:45 minutes on 1:30 minute OFF - 

Odd rounds:
DT at 155/105
AMRAP WBs

Even Rounds:
run 200m, 
1 legless rope climb
AMRAP WBs

Score is total WBS.

Time to enjoy the Great Canadian outdoors! See you all Monday:)

On a 3 min clock until you can no longer meet the requirement - cap at 11 intervals

Start with:
1 Devil press 50/35
1 DB thrusters
1 BMU

Every round add one rep to each movement.  Once you can no longer meet the requirement take a recovery round and finish with 6/6/6 until the 11th interval.

Score is the last successful round.

Part A:

EMOM x 12
Power clean + Jerk
at 80%

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

C: Strict pull ups 4 x 12 

D: Strict ring dips 4x12 with 2 sec pause at the top

50-40-30-20-10 of
WB and DB snatch 50/35 and 5-4-3-2-1 of RMU
Rest exactly 90 sec after each set 
Goal is to stay unbroken

Part A: 5 cycles of -1:40 minutes on 1:20 minute OFF -
run 200m, 15 C2B, AMRAP back rack lunge 135lbs/95lbs  

Rest 3 minutes - 

Part B: 5 cycles of 1:40 minutes on 1:20 minute OFF - 
18 bar hop burpees, 18 T2B 
AMRAP deadlifts 135/95 

For time:
100 box step-ups
100 push-ups
10 squat snatches

20-in box, 125 lb
24-in box, 185 lb

n teams of 2
Start with 2 km row 
Then 12 rounds of (switching every movement)
12 Burpee BJ overs 24/20
12 DB thrusters 50/35
12 T2Bs
Finish with 1 km row

5 RFT of:
12 front squats 185/135, 6 RMU 

Rest 5 mins

5 RFT of
6 Jerks at 185/135 and 12 C2Bs 

Every 6 mins x 5
Row 500m/400m, perform 15 burpees over the rower and HW 80 feet!

Score is total rest!

A: Clean and Jerk complex on the 2:20
1 hang clean + 1 low hang clean (below the knee) + 1 full clean + 1 jerk at x 4 sets at 60%, 65%, and 70%

500m run, 25 BJ overs at 24"/20", 15 DB hang squat clean 50lbs/35lbs , 10 BM
X 2 rounds 
then rest 4 minutes and repeat for a single round
3 rounds total!

Score is total time

Part A:

5 rounds of 90 seconds on 1 min off -  
7 thrusters 135/95, 14 T2Bs,
AMRAP WBS

After the first 5 rounds hit the second couplet after a set 3 minute set rest - 

Part B:

This is also 5 rounds of 90 seconds on 1 min off- 
28 WB, 14 T2Bs, AMRAP deadlifts 135/95

Score is total reps on AMRAP in part A and B

Come cheer your friends on all weekend long

Schedule:

Friday night from 5-8pm at 306

Saturday from 10am-2pm at Riversdale pool

Sunday all day at 306

45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

24 kg 32 kg

Every 5 mins x 5
4 Strict HSPU
8 Front rack lunges 111/85
12 C2Bs
48 DU

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

x3

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


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

D: EMOM x 10 10 strict chest to deck push ups E: 4 x15 DB bicep curls