On the 4 mins x 8 rounds
12 thrusters at 115/85,
12 C2B,
12 bar burpees.

Odd rounds as written, even rounds reverse order.

Part A:

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups/sit-ups
30 DB snatch 50/35 lbs

Part B:
30 seconds max sandbag over the shoulder.
Rest 3 minutes.
x 3 rounds

1 partner runs 800m while the other rows 800m
When both are done
10 rounds (switch as needed) of
7 HSPU (3" deficit)
14 burpees 

FInish with
Opposite partner runs 800m while the other rows 800m

50 Back squats (135 / 95 lbs)

40 Pull-ups

30 Shoulder-to-overhead (135 / 95 lbs)

50 Front squats (95 / 65 lbs)

40 C2B Pull-ups

30 Shoulder-to-overhead (95 / 65 lbs)

50 Overhead squats (65 / 45 lbs)

40T2Bs

30 Shoulder-to-overhead (65 / 45 lbs)

1- 60 DU
2 - 10 BBJO 24/20
3 - 14/12 cal row
4 - Rest

A: On the 1:00 mins x 5
One power clean and jerk at 60%
Rest 2 mins
On the 1:00 mins x 5
One full clean and jerk at 65%
Rest 2 mins
3 singles at 70% with approx 90 sec of rest

B: Deadlifts maintenance work
2x5 at 70%, 2x3 at 75%, 1x3 at 80%

Part A:

30 WB
200m run
1 legless rope climb
Rest 90 sec
x5

Part B: Accessory work

B: Seated DB shoulder press 3x12. C: Bicep curls and tricep extension 3 x12. D: Chest press 3x12.

On the 4 minutes X 8 rounds.
4 MU,
8 jerks 165/105,
12 Bar Hop Burpees,
Score is total rest accumulated

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