EMOM rotate through the following stations

Start at 10/8 cals and 10 reps

1. Row

2. Burpee
3. Thruster 95/65
4. The fourth minute will be rest.

Each time you complete the round add one calorie to the rower and one rep to the other stations. Go as long as you can hit the required reps in that minute.

The ultimate goal is to finish the round of 20/20/20!

A: Cleans
EMOM x 6
3 Power cleans at 70%

Rest 3 mins
EMOM x 6
1 power clean + 1 Full clean at 80%

Rest 3 mins
EMOM X 6
1 Full clean at progressively heavier loads
Start at 82.5%

B: Bench Press Based on new 1 RM

2x5 at 75% 2x3 at 80% 2x1 at 85% 1 AMRAP at 90%

*use this formula to see if you get a theoretical PR based on your reps on the AMRAP (W x R x 0.0333)+W = Theoretical 1RM

On the 2 minutes x 16

Odd Rounds
50 DU
15 T2BS

Even Rounds
15 WB 20#/14#
15 HSPU

Today's goal is simple:
Can you get all 16 rounds?

The ideal is to maintain every round as 1:1 work to rest ratio

Part A:
3 mins on 90 sec off
x 6
Row 30/24 cals
AMRAP
12 DB Push press 50/35
16 C2Bs
*Pick up on the AMRAP where you left off

Enjoy the great Canadian outdoors

n teams of two:
Run 500m together
Then
12 rounds of:
Switching partners every Movement
4 BM
8 DL at 225/155
32 WB

Finish with another 500m run together

Enjoy the great Canadian outdoors

A: 21-15-9
BBJO 24/20

Db push press 50/35

Lunge steps with 50/35

B: Bench Press
Based on new 1 RM
2x3 at 60%
2x3 at 70%
2x3 at 80%
1 AMRAP at 85%

A: Full cleans only
2 mins on 1 min off x 3
7 cleans at 75%

Rest 3 mins

2 mins on 1 min off x 3
3 cleans at 85%

Rest 3 mins

1 min on 1 min off x 3
1 cleans at 90%

On the 10 minutes x 3
75DU
50 GHD sit-ups/sit-ups
50/40 cal row
20 4" deficit HSPU
Score is total rest

Part A:
3 mins on 2 minute off
x 3
10 Power Cleans at 185/125lbs
AMRAP C2B Cindy

Rest 4 minutes

Part B:
3 mins on 2 minute off
x 3

10 Jerks at 185/125lbs
AMRAP C2B Cindy

Part A:

Tabatta Bike/ski/or row

Rest 5 mins then..

Part B:

Complete as many rounds as possible in 10 minutes of:

15 deadlifts 135/95
15 hand-release push-ups

10-1 of Devils Press 35/25
with
2,4,6...20 of pistols

With remaining time
Max squat cleans at
185/115
Add 10lbs every 5 reps

For time:
3 Rounds of:
20 Power snatch 75/55
10 BJ overs 24/20

3 Rounds of:
20 T2Bs
10 BBJO

3 Rounds of
50' of Front rack lunge 50/35
10 Steps overs with DB

Finish with 100' of HW

18 min CAP

Part A:

Squat
Based on latest 1 RM
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%

Part B:
4 rounds for time of

40' of Double DB OH Lunge 50lbs/35lbs

8 MU

A: Full cleans only
2 mins on 1 min off x 3
10 cleans at 70%

Rest 3 mins

2 mins on 1 min off x 3
5 cleans at 80%

Rest 3 mins

1 min on 1 min off x 3
2 cleans at 85%

3 RFT
40 WB
30 C2B
20 HSPU
100 DU

15 min Cap

Part B: Bench Press Based on latest 1 RM

2x5 at 55%

2x5 at 65%

2x5 at 75% 1 AMRAP at 80%

Can West Qualifier #4
Part A:
2 min on 1 min off x 5
30/22 Cal Row
AMRAP OHS at 115/85

Rest 5 minutes

Part B:

For time
40 cal row
30 DL at 115lbs
20 Bar Hop Burpees

20 sec on 10 sec off for max reps or cals at each station
Stay at each station for 8 rounds of 20 sec on/10 sec off

Push Press 75/55
Row cals

SDHP 75/55

Burpee BJO at 24"/20"

n teams of two:

Switching every round

10 rounds of
10 OHS at 135/95
15 C2Bs

Rest 3 mins

4 RFT
10 Deads at 225/155
10 4" Deficit HSPU

Rest 3 mins
2 RFT
40 WB
4 Rope climb

Rest 2 Mins
500m run together!