Using your 2km pace
All sets will be 2 minutes followed by 1 minute rest

The goal is to commit to holding that pace throughout thesets

Set 1: Pace ( +9)
Set 2: Pace ( +7)
Set 3: Pace (+5)
Set 4: Pace (+8)
Set 5: Pace (+6)
Set 6: Pace: (+4)
Set 7: Pace (+10)
Set 8 : Pace (+0)

B: One arm heavy DB rows - 2x12 as heavy as you can, 2x10 same weight, 2 x8 same weight

C: Flat bench pullovers - 4x6

D: Flat bench DB chest press 3 x 8 as heavy as you can + 1 AMRAP at 10lbs less

E: Seated DB shoulder press 3x8 + 1 AMRAP at 10lbs less

Record all weights so we can increase over the coming weeks.

A: Snatch complex - one hang full + 2 OHS.

On the 2 minutes x 8 rounds at increasing loads.

B: Squats
* Establish a 5 rep max
Then drop 20 %
3x6

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:
- 3 minute mark (3 min interval)
- 10 minute mark (5 min interval)
- 19 minute mark (7 min interval)
- 26 minute mark (5 min interval)
WOD ends at the 30 min mark (2 min interval)

AMRAP the following and pick up where you left off -
12 lunges DBs 50/35 held in front rack,
12 T2Bs,
24 cal row,
12 Burpees over the rower

1:20 on 60 seconds off x 4

6RMU, 36 DU,
AMRAP power clean 185lbs/125lbs

Rest 2 mins

1:20 on 60 seconds off x 4
12 HSPU 3" Deficit
36 DU
AMRAP power clean 185lbs/125lbs

Rest 2 mins

1:20 on 60 seconds off x 4
3 MU, 6 HSPU 3" Deficit, 36 DU
AMRAP power clean 185lbs/125lbs

Part A: Bench Press

Use your 6 RM from last week Remove 20 % - 2x8 Remove 10% - 2x6 Remove 5% - 2x5

Part B:

5 rounds for time of:

15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls

65 lb 95 lb

In teams of 2
Both athletes must run together
Only one athlete working at a time on the work

800m run, 60 DB snatch 50/35, 30 strict HSPU,
400m run, 40 DB snatch, 20 strict HSPU
200m run, 20 DB snatch, 10 strict HSPU
100m run, 10 DB snatch, 5 strict HSPU

In 24 Minutes:

1831m Row
9 Chest To Bar
30 Burpees Over Rower
21 Kettlebell Swing 32/24
1996m Row
AMRAP Double Under

In memory of Bruce Gordon
3 rounds for time
54/32 Cals
29 Push ups
17 Squats
9 Shoulder to overhead 135/95lbs
Wear a Vest 20/14lbs

A: "Core Prep"

20 V-ups right into 20 knee tucks + 1 min plank

Rest 1 min x 4

Part B:"Snatch"

on the 90 sec
10 rounds all at 80%
1 full snatch

Part C: "Squats" *Using your 8RM from last 2 weeks, Drop 20% from that weight and perform 2 x 8 Drop 10 % 2x6 Drop 5% 2x5

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:
- 2 minute mark
- 8 minute mark
- 18 minute mark
- 26 minute mark
- 30 minute mark WOD ends

AMRAP the following and pick up where you left off -

40 feet of HW,

12 DB Hang full cleans 50/35,

1 rope climb (legless),

12 DB deadlifts 50/35

Min 1- 1 RD of DT
AMRAP Bar hop burpees with remaining time

Min 2 - Rest

Min 3 - 15/12 cal row
AMRAP Burpees over Rower with remaining time

Min 4 Rest

Min 5 - 20 WB
AMRAP Burpees over the bar with remaining time

Min 6 - Rest

30 mins Total (e.i. 5 rds)

Score = total burpees

Part A: Bench Press Work up to a 6RM then back off 10% and perform 4x6 at that weight

Part B:

9min AMRAP
+3 Hang Power Snatches
+3 Overhead Squats
30 Double Unders

(3/3/30, 6/6/30, 9/9/30, etc…)

In teams of two switching as needed complete the following for time:
You must rest 2 minutes between each benchmark workout:

Grace
Isabel
Fran
Diane
Jackie

18 minute AMRAP of -

12 DB single arm hang clean and jerk 50lbs ( 6 per arm),

12 push ups, 12 C2B, 12 OH lunge steps (6 on each arm)

Row 1km at your 5 km pace
Rest 2 mins
x 3

Row 500m at your 2km pace
Rest 1 min
x 3

A: One arm heavy DB rows - 4 x 12 on each arm
B: Flat bench pull overs - 4x10
C: Flat bench DB chest press 4 x10
D: Seated DB shoulder press 4x10
E: 5 x10 strict C2BS

A: Core prep

20 V-ups right into 20 knee tucks + 1 min plank Rest 1 min x 3

B: Snatch week #2
on the 2 mins
1 high pull + Power snatch + 1 full snatch
3 sets at 70%, 3 sets at 75%, 3 sets at 77.5%

C: Squats
Using your 8RM from last week, drop 10% of the weight and perform
6 x 6

Every 6 minutes x 4
Cycle through 2 rds of:

10 Burpee BBJO at 24"/20"
15 T2Bs
10 S2O at 165/110

Score is your remaining rest in each 6 mins piece

15 rounds of 60 seconds on 60 seconds off -
15 WB 30/20, 3 MU, AMRAP lunges

Score is total lunges

Part A:  Bench 

1x8 at 50%, 1x8 at 60%, 1x8 at 70%, + 1 8RM.

Part B:

42-30-18 reps for time of:

Row calories
Dumbbell box step-ups

50/35, 24"/20"

3 RFT switch as needed with a partner
Row 1000m, 
75 push press 95/55,
50 muscle snatch, 
25/15 ring dips