10-1 of
Snatch 155/105
+1 Round of 
5 SHSPU + 10 lunges
After each set

Row 100/85 cals

80 feet of HW

40 DB S20 50/35

Row 50/40 cals

40 feet of HW

20 DB S20 50/35

Row 25/20 cals

20 feet of HW

10 DB S20 50/35

A: Core prep

3x
20 Heel overs
30 flutter kicks

1 min plank

B: On the 2 mins x 4
2 Power clean + 2 jerks 4 x sets start at 50% work up to 70% On the 2 mins x 4

1 Power clean + 1 full clean + 2 jerks 4 sets from 70% - 80% On the 2 mins x 4
1 clean and jerk

80%-95% range

3 minutes on 90 seconds off x 6 rounds - 
200m run, 
AMRAP with the remaining time
10 T2Bs + 20 KBS 24/16 + 30 DU  

Start back with 10 T2Bs on every round. Score is total reps.

Part A: 
60 seconds on 30 seconds off X 8 rounds -
3 RMU
6 Burpee Box Jump over (24"/20" Box) 
AMRAP WBs

Rest 4 mins

Part B: 
90 seconds on 30 seconds off X 4 rounds -
5 RMU 
8 Burpee Box Jump over (24" Box) 
AMRAP WBs

A: Deadlifts 
6x3 at 80% on the 90 sec

B: 3x20 bicep curls

C: Bent over DB single arm row 3x15 as heavy as you can.

D: 3 rounds for time of:
30 squats
15 push-ups
30 walking lunge steps
Run 200 meters

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:)