Gym is closed - enjoy the great Canadian outdoors

Start with 150 DU each (can be done at the same time)

Then 100 cal row (together with only one rower)

Then 10 rounds of
15 thrusters 95/65
15 HSPU
switch as needed

100 cal row (together)

and Finish with 150 DU each (can be done at the same time)

50 WB
1 rope climb
30 deadlifts 225/155
1 rope climb
20 C2Bs
1 rope climb
10 ring dips
3 legless rope climb
10 ring dips
1 rope climb
20 C2Bs
1 rope climb
30 deadlifts
1 rope climb
50 WBs

36 min EMOM

1. 15/12 cal ski
2. 15 thrusters 95/65

3. Rest
4. 15/12 cal row
5. 15 B-ball cleans

6. Rest

On the 90 seconds X5 rounds
2 power snatch 70%
On the 2 minutes x 5 rounds
1 power snatch + 1 full snatch at 75%
on the 2 minutes x 5 rounds
2 full snatch 80%
Finish with two singles at around 85%

6 minutes on 2 minutes off
X 4 rounds
AMRAP
15 DB Deadlifts 50/35
50 DU
25 T2Bs
50 DU
15 DB Thrusters 50/35
Pick up where you finish on every 6 minute work interval

2 minutes on 90 seconds off x 8 rounds
5 MU
1 RD of DT
AMRAP lunges

On the 4 minutes x 6 rounds
10 Burpee BJ overs 24"/20"

20 KBS at 24/16
30 lunges steps

For time, partitioned any way with only one partner working at time:
60 muscle-ups
120-cal. row
180 wall-ball shots, 20-lb. ball to 10 ft.

For time: 20 min Cap

30 box jumps, 24/20 in.
15 clean and jerks, 95/65 lb.

30 box jumps, 24/20 in.
15 clean and jerks, 135/85 lb.

30 box jumps, 24/20 in.
10 clean and jerks, 185/115 lb.

30 single-leg squats
10 clean and jerks, 225/145 lb.

30 single-leg squats
5 clean and jerks, 275/175 lb.

30 single-leg squats
5 clean and jerks, 315/205 lb.

Part A:

On the 10 minutes x 3

Row 1500m/1200m

At your 2km Pace + 4 sec

Part B:

A: Strict Press

2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%

B: Accessory - 4x12 bicep curls

Part A: Snatch EMOM
1 Power Snatch + 1 Full Snatch
EMOM for 8 minutes at 80%

Part B:
For time -
40-30-20-10
GHD Sit Ups/ sit-ups and HSPU
+ 3 rope climbs after every set

On the 5 minutes
X 5 rounds

50 DU
25 T2Bs
15 front squats at 135/105
10 Push jerks 135/95

Score is total rest

90 seconds on 90 seconds off
x 12 rounds

Odd rounds: 20/16 cal on the rower
8 Burpees Over the rower
AMRAP WBs

Even rounds
12 Single Arm DB thrusters 50#/35#
12 OH Lunges
AMRAP WBs

Score is total WBs

5 RFT of

21/18-cal row
12 burpee box jump-overs 24"/20"
1 legless rope climb/ rope climb

Switching Every Round with your partner
30 rounds of:
+ 4 front rack lunges
+ 4 push press
+ 8 bar hop burpeess
Barbell 135/95

For time:
6 rounds of
60 DU
15 C2Bs
Rest 5 minutes
3 rounds for time
30 jumping lunges
15 ring dips

A: Test 2KM Row

B:30-20-10- 5 of
Push ups and sit-ups

Warm Up

A: Bulgarian squats - 3x12 per leg
B: GHD Weighted back extension - 3 x20
C: Glute bridges 3x20

Test!
D: Front Squat Test 3 RM

20 WB
20 feet of handwalking
20 Deadlifts at 50/35 DBs
20 Feet of Handwalking
x 2 rounds then
Rest exactly 2 minutes
Repeat 3 more time
Total rounds = 8