21-15-9
Deadlifts (165, 115lb)
Pull-ups
Right into…
15-12-9
Front Squats
Chest-to-Bar
Right into…
12-9-6
Shoulder-to-Overhead
Bar Muscle-ups

15 min Cap

A:Bench Press

Deload
2x10 at 40%
2x10 at 50%
2x8 at 55%

B:Fight Gone Bad!

3 rounds for max reps of:

1 minute of wall-ball shots
1 minute of sumo deadlift high pulls 75/55
1 minute of box jumps 20/16
1 minute of push presses 75/55
1 minute of rowing (calories)
Rest 1 minute

On the 2 x 10
Work up to a heavy clean... maybe even PR!

On the 8 mins
x 4

20 BJO 24"/20"
30 T2Bs
20 Deficit HSPU 4"
30 WB

Score is total rest

Expectation is 6 mins of work with 2 mins of rest

On the 3 x 10

5 power cleans at 185/125
5 RMU
10 bar hop burpees

The goal is to move fast.
You should get at least 1:1 work to rest

Score is cumulative time.

Part A:

Strict Press: 5-5-3-3-1-1-

Part B: 50-40-30-20-10 of
KBS 16/12
SIt-ups
DU

Partner WOD for time switching as needed:

2 RFT of :

20 BBJO 24/20
20 OHS 135/95
20 C2BS

20 BBJO 24/20
20 FS 135/95
20 T2BS

20 BBJO 24/20
20 Back Squat 135/95
20 HSPU

30 min Time Cap

40 WB

200m run

20 DL 225/155

200m run

15 ring dips

200m run

2 rope climbs

200m run

15 ring dips

200m run

20 DL 225/155

200m run

40 WB

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