5 min AMRAP of
6 BM and 6 Power snatch at 115/85

Rest 2:30 mins

5 min AMRAP of
10 C2Bs and 10 Power cleans 115/85

Rest 2:30 mins

5 min AMRAP of
14 T2Bs and 14 Deadlifts 115/85

*Score is total reps across all three AMRAPs

A: Deadlift 6x6 at 50% of your est 1 RM

B: For time

4  RFT of
75 DU

15 thrusters at 95/65

6 RMU

A: Push press 

2x10 at 50% of clean and jerk

2x8 at 60%

1x6 at 65%

B: Strict Press - establish a 6 RM

then back off 10% 2x5

C: DB single arm heavy row 3x12

D: Bicep curls 3x15 

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:
- 2 minute mark
- 8 minute mark
- 18 minute mark
- 26 minute mark
- 30 minute mark WOD ends

AMRAP the following and pick up where you left off - 40 feet of HW, 12 DB Hang full cleans 50/35, 1 rope climb (legless), 12 DB deadlifts 50/35

30 mins Total (e.i. 5 rds)
Score = total burpees

Min 1- 1 RD of DT
AMRAP Bar hop burpees with remaining time
Min 2 - Rest
Min 3 - 200m run
AMRAP Bar hop burpees with remaining time
Min 4 Rest
Min 5 - 20 WB  
AMRAP Burpees over the bar with remaining time
Min 6 - Rest

A: Bench

Using your 8RM from last week or your 80%, drop 20% of the weight and perform 6 x 6

B: 18 minute AMRAP of - 12 DB single arm hang clean and jerk 50/35lbs ( 6 per arm), 12 push ups, 12 C2B, 12 OH lunge steps (6 on each arm)  

Come and cheer on your fellow CrossFitters at the annual 3 on 3 Throwdown!

* Last class is at noon

10 RFT of

200m run 10 push ups

15 squats

A: 3 MIN AMRAP of Clean and Jerk at 75% (225/155)

B: Squats Using your 8RM from last week or your 80%, drop 20% of the weight and perform 6 x 6

Every 6 minutes x 4 
Cycle through 2 rds of:

45 DU
10 T2Bs
10 Front rack squats at 50/35lbs DBs
*Score is your remaining rest in each 6 mins piece

12 rounds of 60 seconds on 60 seconds off - 
12 WB 30/20, 3 MU, AMRAP BBJO at 24"/20"  

Score is total BBJO

The gym is closed until 6AM on Tuesday.

Enjoy the great Canadian outdoors!

4 Rounds for time switch as needed with a partner
Row 1000m, 
75 push press 95/65,
50 muscle snatch, 
25 ring dips (men via MU)

For time:
500m run
2 legless rope climbs
15 Sandbag Squats 150/100
30 Strict HSPU
15 Sandbag Squats 150/100
2 legeless rope climbs

500m run

For time with one minute rest after round:

200m round

21 BJO 24"/20"

15 C2Bs

9 DB Hang squat cleans 50/35

Rest 1 mins

x 4 rounds

A: B: Core prep

3x 1 min plank 80 feet of heavy KB suitcase carry in each hand 20 V-ups

B:For back squats and bench,

1x8 at 50%, 1x8 at 60%, 1x8 at 70%, 1x8 at 75% + 1 8RM.  

For time: 
4 rounds of
500m/450m row,
15 Burpees over the rower
15 T2Bs
Rest 2 mins after each round

On the 2:00 minutes X 12 rounds - 
Odd Rounds
6 Power Snatch at 155/105
6 BM

Even Rounds
8 Shoulder to Overhead 155/105
48 DU

Score is total rest!

A: EMOM x 12 Odd rounds -

Max distance Handwalking (or Wall walks)

Even rounds - 15/12 cal row

B: Bicep curls alternating arms 4 x 12 at a heavy and immediately drop weight by 30%+ and hit a burnout set

C: For time:

9-12-15-18 of
C2Bs and
S2O at 135/95

In teams of two
Start with 1 mile run together then
complete the following work in any order with only athlete working at time:
50 BMU
75 lateral burpees over the KB
100 KBS 24/16
200 lunges holding one KB overhead
*Teams may use any strategy to get through the work as long as only one athlete is working at time