4 rounds for time
3 Power cleans 185/125
200m run

1 rope climb
Rest 3 mins
x 3 ( so yes 12 total rounds, you'll be fine)

Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

21-18-15-12-9-6-3 of
OH Lunge 135/95lbs
C2Bs
Bar Hop Burpees

A: Work up to a heavy 3 rep strict press

B: 1200/1000m row, 
then 12 rounds of 4 HSPU at 4" deficit and 8 KBS 2/1.5

A: Core prep

1 min plank
30 sec hollow body hold

7 single leg glute bridges per side

x 3

Part B:

On the 2:30 at progressively heavier loads x 10 find a 1RM

5 minutes on 2 minutes off x 4 rounds - AMRAP - 72 DU, 36 WB, 18 T2B, 9 Burpees to a 25lbs plate.
Pick up where you left off.

Gym closed, enjoy the great Canadian outdoors!

Gym is closed - enjoy the great Canadian outdoors

Partner WOD
Switching every round
20-2 of T2BS (going down by 2s)
Paired with
10-1 of sandbag cleans (touch and go ideally not over the shoulder)
Rest exactly 3 mins
6 rounds (switching every round)
10 BBJO 24"/20"
40' of HW

Minute 0-5 - 6 rounds - 6 OHS at 155/105 and 6 BM,

Minute 5-8 rest,

Minute 8-13 6 rounds 6 Front cleans at 155/105 and 6 HSPU 4" deficit,

Minute 13-16 rest,

Minute 16-21 - 6 rounds of 6 back squats 155/105 and 6 bar hop burpees.
Score is time for each WOD add one second per non completed rep.

30 min AMRAP of

30/24 cal row
30 WB
3 rope climbs

A: Core prep
3 x
1 min plank, 30 sec hollow body, 7 single leg bridges per side and 7 hip raises from side plank each side

B: Deads - Deads - On the 2:30 minutes
1x10 at 40%,
1x8 at 50%,
1x6 at 60%,
1x4 at 70%,
1x3 at 80%,
1x2 at 85%
1x1 at 90%

C: DB seated shoulder press 3x12

4 minutes on 90 seconds off x 6 rounds -

400M run, 10 STO 165/105lbs, AMRAP C2B Cindy

Part A: 75 seconds on 75 seconds off X 6
200m run AMRAP DB snatch 70/50

then rest 2:30 minutes then

Part B:
75 seconds on 75 seconds off X 6
75 DU AMRAP DB OH lunge 70/50

Part A:

Strict Press - Find 1 RM Drop 20% and hit that weigh for 3x5

Part B:

4 rounds of 90 seconds on 45 seconds off complete:
100m run, 10 T2B, with remaining time  
AMRAP single arm DB hang snatch(switch arm every 5 reps).  
Rest 3 minutes and repeat the whole cycle

Switching Every round
200m round
10 DB Thrusters 50/35lbs
10 C2BS

10 Rounds for time

10-1 of
Power snatch 155/105
+1 Round of 

5 HDST to a 4" deficit + 10 lunges
After each set

36 MIN EMOM

1. 60 DU

2. 3 rope climbs

3. 20 GHD sit-ups

4. Bike 18/14 cals or ski 16/12 cals

5. 14 Burpees

6. Rest

A: Deads - On the 2 minutes
1x10 at 40%, 1x8 at 50%,

1x6 at 60%, 1x4 at 70%, 1x3 at 75%, 2x3 at 80%,
2x3 at 82.5%, 1x1 at 85%  

B: Empty Barbell bicep curls - 3 x AMRAP

C:DB seated shoulder press 3x12

Part A: 

3 x 

1 min plank

30 sec hollow body hold
No rest

Part B:

3 minutes on 90 seconds off x 6 rounds - 
200m run, 
60 DU, 
4 MU, 
AMRAP KBS 24/16