30 RDs for time switching every round
12 Hang clean and jerk (5 per arm) 50/35
6 Burpee DL holding DBs
3 MU

18 MINUTE AMRAP
+10 Calorie Row
+10 Wall balls (20, 14lb | 10 ft / 9 ft)
+10 Single Dumbbell Step-overs (50, 35lb) (24, 20in)
90 Double-unders
Start with 10 reps, and increase by 10 each round on every movement but the double-unders.

A: “The Benji”

8 rounds for time of

3 power cleans 135/95

10 push ups

21 DU

9 pull up

B: Squats from rack
5x6 at increasing loads on the 2:30

Test Clean and Jerk on the 2:30 x 10

Clock starts at 0:00 rest for 1 minute at the following times -
2 minute mark,
at the 6 minute mark,
at the 11 minute mark,
17 minute mark,
and 23 minute mark,
and all done at the 26 minute mark.

AMRAP the following -

18 DB snatch 50/35, 9 T2B, 18 OH DB Lunge steps, 9 lateral DB burpees,

Test DT

5 Rds for time of

12 DL at 155/105

9 Hang Cleans

6 Jerks

A: Every 2 minutes, for 16 minutes (8 sets):

Split Jerk x 3 reps

*Sets 1-3 = @ 70% of 1-RM Jerk
*Sets 4-6 = @ 75%
*Sets 7-8 = @ 80%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Push Presses (95/65 lbs)
10 Chest-to-Bar Pull-Ups

Switch As Needed

30 min AMRAP of

30 cal row

20 KBS 24/16kgs

10 T2Bs

20 min AMRAP
100 DB snatch 50/35lbs
80 cal row
60 WB
40 Bar Hop Burpees
AMRAP MU

1 full cleans + 1 front squat +1 jerk -

On the 2:30 minutes x 8 rounds at increasing loads.

Part A:

In 7 min AMRAP
8 Burpee Box Jump Overs (24, 20")
8 Hang Power Snatches (115, 85lb)
8 Thrusters
Rest 2 minutes and Repeat
Score both pieces separately

Part B:

Mobility 10 minutes

Gym is closed enjoy the great Canadian outdoors

30 MIN AMRAP

20/16 calorie row

15 WBs

10 Power snatch 75/55

5 C2B

Partner - For Time switching as needed
6 Rounds Of
30 Backsquats (135/95)
3 Rope climbs
30 HSPU

A: 21-15-9 of Sumo deadlifts High Pulls at 95/65 with 80 feet of handwalking between each set.
Rest 5 minutes then
B: 21-15-9 of thrusters 95/65 and 8 BM after each set.

All at your 2km pace. Row 600m rest 1 minute x 10.

A: On the 2 minutes x 10 at increasing loads

2 full clean and jerk

"Clock starts at 0:00, rest for 90 seconds at the following times -

2:00 minute mark, 7:30, 16:00, 21:30, all done at the 25:00.

AMRAP the following and always start where you left off.

7 power cleans 155/105, 5 jerks, 14 T2Bs, 10 Bar hop burpees, "

1:15 on 45sec off off x3
Rest 2:00 mins
x 4 cycles (So yes 12 rounds total)

Cycle 1 and 3 - 56 DU, 14 DB Push Press 50/35, AMRAP lunges,

Cycle 1 and 4 - 7 MU, 14 DB front squats, AMRAP lunges