30 min AMRAP:

For time:

On the 10 min x 3 rounds
Round 1: 3 RFT 24 box jump overs (24/20), 12 HSPU
Round 2: 2 RFT: 12 BBJO, 6 Wall Walks
Round 3: 1 RFT 24 DB box step overs (50s/35s), 120 feet of hand walking

*Score is time in each round to complete tasks.

A: Every 90 seconds x 10

1 power clean + 1 high hang full clean + 1 low hang full clean

Ideally start at 50% of your clean and jerk and work your way up every second round by 5%

B: Back squats from rack - 

6x6 at 60%

*Between each set of back squats complete one set of 8 strict pull ups

1:15 on, 1 min off x 12

Goal - same score each round,

Closed for Labour Day long weekend see you on Tuesday!

In teams of two
Start with 1 mile together
Then switching as needed
6 rounds of
10 sandbag cleans 150/100,

10 DB step overs (20/24, 50/35s), 

4 rope climbs
Finish with 500m run together

For time:

5 min on, 2:30 off x 4

AMRAP 1: 20 KBS (2/1.5), 20 HSPU, 20 Goblet squats

AMRAP 2: 16 BBJO (24"/20"), 16 C2B, 16 KB hang snatch

AMRAP 3: 10 KBS, 10 HSPU, 

 Goblet squats

AMRAP 4: 8 BBJO, 8 C2Bs, 8 KB hang snatch

Part A: Test your 1 RM deadlift

Part B: Test your 1 RM push press

7 min on 3 mins off x 3

18 front rack lunge steps (50/35s)

8 wall walks

3 min on, 90 sec off x 6

8 RFT of

10/8 cal row

10 push ups

10 DB push press 50/35

Rest exactly 90 seconds between sets

3 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:

400m run

2 legless rope climbs

15 Sandbag Squats 150/100

20 BM

15 Sandbag Squats 150/100

2 legeless rope climbs

400m run

10-1 of
Clean and jerk 155/105

+ 1 round of Cindy after each set of clean and jerks

A: Deadlifts:

6 mins on 3 mins off x3

30/24 cal row

60 DU

30 GHD sit-ups

15 HSPU

*AMRAP and pick up where you left off on each round.

2 mins on 2 mins off X 7 rounds -

7 Power Snatch at 155/105

14 C2BS

21 WBs

*AMRAP and pick up where you left off on each round.

Every 3 mins x 6

Complete 1 set to failure of max bench press at BW for men and 75% BW for ladies and one set of strict pull ups.

Part B:

3 Rounds for time of

200m run

15 WBS