A: Front squats - using your best clean and jerk
4x5 at 70%

B:For time

30 BJO at 24"/20"
15 C2Bs

12 FS at 185/125

Part A: 
21 squat snatches (75/55)
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups

Rest 5 mins
Part B:
1 mile run

Core Prep - A: 3x 20 starfish (like a v-up but just one hand at a time to opposite foot)

40 plank shoulder taps

Back squats

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

Bench Press
1x10 at 50%
1x10 at 55%
2x8 at 60%

60 DU, 
15 DB snatch 70/50, 
7 RMU
15 DB snatch
60 DU 
rest 2:30 minutes x 3
.  
The goal is to have every interval pace closely to the same.

Gym is closed, enjoy the great Canadian outdoors and we will see you at 6am on Tuesday!

Start with both partners running 500m together.
When both are done begin:

12 rounds (switch as needed) of:
6 deadlifts at 225lbs
6 SHSPU 
12 T2Bs
Finish with another  500m run together.

With a 20#/14# vest
3 Rounds of:
1,000 meter Run · 10 Muscle-Ups · 100 squats 

28 min EMOM
1- 15/12 cal row
2 - 40 feet of HW
3 - 200m run
4 - 45 DU

A:Back squats

3 x10 at 50%

B:Front squats:

4x7 at 50%
C: Bench Press
3 x10 at 50%

30 WB
200m run
1 legless rope climb
Rest 90 sec
x 7

Score is total time

90 sec on 90 sec off  
x 10
ODD Rounds
Buy in with:
8 BBJO at 24"/20"
4 MU
Then
AMRAP DB 50/35lbs DT 

EVEN ROUNDs
Buy in with:
12 Box Jumps Overs 24"/20"
12 V-ups
Then
AMRAP DB 50/35lbs DT 

Pick up where you left off of DT on every round.
Score is total DT reps.

*DT is 12 DB deadlifts, 9 DB hang power cleans, 6 shoulder to overhead

A: Deads - Deads - On the 2:00 minutes 1x10 at 40%, 1x8 at 50%, 1x6 at 60%, 1x4 at 70%, 1x3 at 80%, 1x2 at 85%

B: DB seated shoulder press 3x12

Part C: "Helen"

3 RFT of

400m run

21 KBS 24/16

12 pull ups

Partner WOD
Switching every round
20-2 of T2BS (going down by 2s)
Paired with 
10-1 of sandbag cleans (touch and go ideally not over the shoulder)
Rest exactly 3 mins
6 rounds (switching every round)
10 BBJO 24"/20"
40' of HW

Minute 0-5 - 

4 rounds - 6 OHS at 155/105 and 6 BM,  
Minute 5-8 rest,  
Minute 8-13 

4 rounds 8 Front cleans at 155/105 and 8 SHSPU 
Minute 13-16 rest, 
Minute 16-21 - 

4 rounds of 10 backsquats 155/105 and 10 bar hop burpees. 

Score is time for each WOD add one second per non completed rep.

1 km run

4 legless rope climbs

40 push ups

500m run

2 legless rope climbs

20 push ups

200m run

1 legless rope climb

10 push ups

Part A: 

1 min plank

20 knee tucks
20 V-ups
Rest 1 minutes
x3

Part B:

On the 2 mins x 12 test your 1 RM clean and Jerk!

Let's get a PR!

3:30 minutes on 90 sec off off x 6 rounds - 

Round 1, 3 and 5:
24/20 cal row
6 Burpees over the rower

AMRAP
12 DB S2O at 50/35lbs
12 C2Bs

Round 2,4,6
24/20 cal row
6 Burpees over the rower

AMRAP
12 DB Hang full cleans at 50/35lbs
12 T2Bs

*Score is total reps on the AMRAPS
Keep score separate Odd from Even rounds

Part A:
60 seconds on 30 seconds off X 6
200m run AMRAP DB snatch 70/50

then rest 3:00 minutes 

Part B: 
90 seconds on 45 seconds off X 5
200m run
8 DB snatch
AMRAP RMU

then rest 3:00 minutes 

Part C:  
120 seconds on 60 seconds off X 4
200m run
8 DB snatch
4 RMU
AMRAP Burpees

Start with

A: EMOM x 10
Odd minute : 8 BJ at 32"/24"
Even minute 16 GHD sit-ups

Two minutes rest then... 

2 rounds fort time of:
400m run, 80 feet of lunging with one 50/35lbs DB held overhead, 20 C2B 

witching Every round

12 Rounds for time
200m round
12 DB Thrusters 50/35lbs
2 legless rope climb