In 7 mins switching every round with your partner
48 DU
12 DB shoulder to overhead 50/35lbs

Rest 2 mins

In 7 mins switching every round with your partner
24 crossovers
12 DB front squats

Rest 2 mins

In 7 mins switching every round with your partner
12 Burpees over the DBs
12 DB double hang snatch

OR TIME

24 BOX JUMP OVER 32”/24"
8 RMU
24 STRICT HSPUs 
200m farmer carry with 32/24kgs KB in each hand
24 STRICT HSPUs 
8 RMU
24 BOX JUMP OVER 32”/24"
10 SANDBAG OVER THE SHOULDER 150/100

For time with a vest 20/14
200 cal row
100 push ups
2 mile run

A: Core prep

3 x
20 slow knee-tucks right into 30 russian twist
1 min plank

B: On the 2 mins x10 at increasing loads
1 power clean + 1 full clean + 1 jerk

"On the 7 minutes X 4 rounds.  
500m run, 
25 WB
15 Burpee BJO at 24"/20"
2 legless rope climb

Score is total accumulated rest 

Part A: 2 min on 1 min off x 4

21 DB thruster 50/35
AMRAP
Cals row

Rest 4 min

Part B:
For time
2 min on 1 min off x 4
21 C2BS
200m run
AMRAP DB deadlifts 50/35

2 RFT
200 DU
100 air squats

50 sit-ups
25 push ups
5 sandbag cleans 150/100

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 RMU
6 Bar Hop Burpees

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

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