On the 7 minutes x 3
10 Muscle-ups
400m run
15 Strict HSPU
200m run

Score is total rest

1 min on 1 min off
x 12
4 power cleans 135/95
6 bar hop burpees
AMRAP lunges

Score is total lunges

21 Wall Balls
21 HSPU
21 DL 185/125
15 Walls Balls
15 HSPU
15 DL
9 Wall Balls
9 HSPU
9 DL

Rest 5 minutes then

Part B: Max Du in 2 minutes

The most epic on day competition! Come and cheer everyone on!

10 Burpee Box Jump Overs 24/20
10 OHS 135/95
20 Burpee Box Jump Overs
20 Front Squat
30 Burpee Box Jump Overs
30 Back Squat
20 Burpee Box Jump Overs
20 Front Squat
10 Burpee Box Jump Overs
10 OHS

3 RFT of
400M row
20 T2Bs
40' of lunges holding 50/35lbs DB in front rack

Part B: 15 minutes of mobility

A: On the 60 sec 1 full snatch at 80%
x 5
Rest 2 minutes
On the 60 sec 1 full snatch at 85%
x 5
Rest 2 minutes
1 snatch at 90%

Part B:
12-9-6-3 of
MU and
Power cleans and 185/125

On the 3:00 minutes x 6
60 DU
15 C2B
10 DB thrusters 50/35

Score is total rest time

Gym is closed - enjoy the great Canadian outdoors

2 minutes on 1 minute off rotate through each station for max reps/calories.

1. Row for calories

2. Burpees over the bar

3. Push press 95/65

4. Ski Erg

5. Wall Balls

6. Assault Bike

7. DB snatch 50/35

8. DB overhead lunge ste

3 RDS
200m run
10 One Arm Devil Press 50/35
1 Rope Climb

Rest 3 minutes

2 RDS of
400M run
15 One Arm Devil Press 50/35
2 Rope Climbs

Rest 3 minutes

1 RD of
800m run
30 One Arm Devil Press
4 rope climbs

7 RFT of

12 DB single arm hang clean and jerk 50lbs ( 6 per arm),
12 Burpee Box Jump overs,
12 OH lunge steps (6 on each arm)

20 minute EMOM

Odd minute - from the rack back squat 205/145 (55% of your 1 RM) x 10

Even Minute - Push Press 135/95 (55% of your 1 RM) x 5

5 rounds of 80 seconds on 40 seconds off -

1 RD of DB 50#/35# DT
AMRAP HSPU
Score is total HSPU

Rest 5 minutes

5 rounds of 80 seconds on 40 seconds off -
AMRAP CINDY

6 minutes on, rest 2 minutes x 3.

Run 400M
80 DU
then with the remaining time AMRAP
Cals on the rower

Start fresh every round

70 seconds on 50 seconds off x 4.
Rest 3 minutes x 3 cycles.

5 Full cleans 185/125,

12 C2B,

AMRAP bar hop burpees.

3 RFT

400m run

21 Pull ups

15 HSPU

9 deadlifts 185/125

Part A:

Push press

EMOM x 10 hit a triple at 50% of your best jerk

Part B:

3 RFT of
30 sit-ups
15 cal row/ski
2 Rope climbs

1 mile run
200 DU,
100 feet of HW
75 air squats
50 T2Bs,

For time - 3 rounds of
21/18 cal row,

15 DB Overhead lunge step 50/35 ,

9 Box Jump overs 24/20,

rest 2 minutes
x 3 (yes 9 rounds total)