Part A:
21 squat snatches (75/55)
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups

Rest 5 mins
Part B:
1 mile run

Score A and B separately

32 min EMOM

1. 15/12 Cal row

2. 200m run

3. 15 WBs 30/20

4.1 legless rope climb + 1 rope climb

"A: On the 1:30 x 8
One power clean + 1 full clean + jerk at 70%

Rest 2 mins

On the 1:30 mins x 3
One clean and jerk
at 72.5%


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

Score is total rest.

60 DU,
20 DB snatch 70/50,
6 MU
rest 2 minutes x 5
.
The goal is to have every interval pace closely to the same.

Score is total time

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