Squats and Bench -
Using your 8RM from last week, drop 20% of the weight and perform
6 x 6

If you don't have an 8RM, use today to establish one.

Core -

3x
30 russian twist
15 empty barbell good mornings
1 min plank

On the 10 mins x 3
90 DU
60/50 cal row
30 GHD sit-ups
15 One Arm Devil Press  50/35

*Score each round separately

1:15 on 45 sec off x 4 rounds for each cycle!
Rest 2:00 mins between each new cycle x 3 cycles 

(So yes 12 rounds total)

Cycle 1 - 18 DB Push Press 50#/35#, 6 BMU, AMRAP Box Jump Overs at 24"/20"

Cycle 2 - 15 DB Front squats, 12 C2Bs, AMRAP Box Jump Overs at 24"/20"

Cycle 3 - 12 DB Thrusters, 18 T2Bs, AMRAP Box Jump Overs at 24"/20"

30 Min EMOM
1.14/10 cal row
2.15 GHD sit-ups
3. 16 Wal Balls

As a team of two with only one partner working at time and switching as needed, complete the following modified Hero WODs.
* You must rest 2 mins between each Hero WOD

"Randy" 
(75 snatches at 95/65)

"Tommy V" 
3 RDs of:
21 Thrusters (115/75 lb)
3 Rope Climbs each (15 ft)

"McGhee"
12 Rounds of:
5 deadlifts 275/185
13 Push ups
9 Box Jumps

5 cycles  of
(1 round of DT + 2 Rounds of C2B Cindy)

DT = 12 deadlifts, 9 hang cleans, 6 jerks at 155/105

Cindy = 5 C2Bs, 10 push ups, 15 squats

1:30 on 60 seconds off x 5
 
Part A:
Run 200m
10 T2Bs
AMRAP DB thrusters 50/35lbs
Rest 3 minutes

Part B:
1:30 on 60 seconds off x 5

7 BM
14 Burpee Box Jump Overs 24"/20"
AMRAP DB thrusters 50/35lbs

Week #1 - 

Part A: Establish an 8 rep max squat and bench press

Part B: Core Work
9 min EMOM

1. 20 V-ups

2. 50 sec plank

3. 20 slow knee tucks

On the 10 minutes x 3
Score each round separately
Round #1
Row 1200m/1000m
30 Burpees over the rower
30 DB snatch 70/50

Round #2
Row 1000m/850m
25 Burpees over the rower
25 DB snatch 70/50

Round #3
Row 800m/700m
20 Burpees over the rower
20 DB snatch 70/50

Gym is closed until Tuesday at 6AM.

Enjoy the great Canadian outdoors!

For time switching as needed:
3 rounds of :
50 cal row
50 box jump overs (24"/20")
50 deadlifts (185/125)
50 wall balls
50 ring dips

21-15-9-6-3 of

STRICT HSPU
Front Squats 195/125
Bar hop burpees

15-12-9-6-3 of 

Single Arm DB devil press at 50/35 and C2Bs

Rest 5 mins

3 RFT of:

12 Single Arm Hang Clean and jerks switching sides every 3 reps and 

6 BM

Rest 5 Mins

1 Mile Run!

Score is total time!

Part A: On the 3 mins x 12

1. DB flat bench press for 15 reps + 15 strict pull ups

2. Alternating bicep curls 10 reps per side + 10 skull crusher 

3. 10 per side bulgarian split squats + 15 V-ups

Part B: "Core Burnout"

20 sec on x 20 sec off x 4 rounds for each movement

1. Crunches

2. Plank pull throughs

3. Oblique Twist (Bicycles)

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:
 - 3 minute mark (3 min interval)
- 10 minute mark (5 min interval)
- 19 minute mark (7 min interval)
- 26 minute mark (5 min interval)
WOD ends at the 30 min mark (2 min interval)

AMRAP the following and pick up where you left off -
18 lunges DBs 50/35 held in front rack,
18 T2Bs,
18/16 cal row,
18 Burpees over the rower

1:30 on 60 seconds off x 4
6RMU,  

45 DU,
AMRAP power clean 185lbs/125lbs

Rest 3 mins

1:30 on 60 seconds off x 4
30 WB
AMRAP power clean 185lbs/125lbs

AMRAP for total reps at each station

Each station is 1 minute in duration.

1.WBs 20lbs/14lbs

2. SDHP 75lbs/55lbs

3. Box Jump Overs 20"/16"

4. Push Press 75lbs/55lbs

5. Row for Calories

6. Rest 1 minute

3 rounds total!

30 min AMRAP:
Switching each round with the partner:
12 Front rack lunges (95/65)
8 T2B
6 Bar Hop Burpees

For time:
100m run, 9 RMU, 9 full snatch (135/95)
200m run, 7 RMU, 7 full snatch
400m run, 5 RMU, 5 full snatch

5 min rest

100m run, 9 power C&Js, 9 BMU
200m run, 7 power C&Js, 7 BMU
400m run, 5 power C&Js, 5 BMU

3 rounds for time!
200m KBs farmers carry (32/24kgs KBs)
10 front squats (115/85lbs)

400m run

20 Push press (115/85)