A: Bench press and Back squats
- 1x10 at 50%, 1x8 at 60%, 1x8 at 65%
2x6 at 70%, 
1 AMRAP at 75%
B: Strict Banded pull -ups 4x20  
C: Strict Ring dips with 2 second pause - 5x10

On the 5:00 minutes
x 5

60 DU
40' of DB Front rack lunges 50lbs/35lbs
8 RMU 

3 mins on 1 min off x 3
Round #1
AMRAP
10 Power cleans 155/105
10 T2Bs
Round #2
AMRAP
8 Power cleans 185/125
8 T2Bs
Round #3
AMRAP
6 Power cleans 205/145
6 T2Bs

*Score each piece separately for total reps

A:  "For time:

24 Burpee Box Jump Overs 24"/20"
21 Wall Balls
18 Overhead Squats 135/95
21 Burpee Box Jump Overs
18 Wall Balls
15 Overhead Squats
18 Burpee Box Jump Overs
15 Wall Balls
12 Overhead Squats" 

B:  Seated DB shoulder press 4x8.  

C: Bicep curls and tricep extension also 4 x8. 
D: Chest flies and chest press 4x8.

For time:

22 RDs switching every round with your partner

6 Double Arm hang snatch  50/35
8 lateral Burpees over the DBs

10 T2Bs

A: Front Squats (Based off your 1 RM Clean and Jerk) 1x5 at 60%, 1x5 at 65%, 3x5 at 70%,

B:15 MIN AMRAP
100m run
5 power cleans (155/105)
100m run
5 BM

15 RFT of

200 m row

10 WBs

10 BJO 24"/20"

Rest 30 sec after round

A: Core prep
3 x
20 heal overs

20 slow knee tucks

1 min plank

B:Bench and Back squats
1x10 at 50%
1x8 at 60%
1x8 at 65%

1 AMRAP at 70%

C:Mobility

5 RFT of: 
32 DU
16 DB Front squats at 50/35lbs 

8 Strict HSPU

1 legless rope climb + 1 rope climb  

8 Strict HSPU

16 DB Front squats at 50/35lbs 

32 DU

*rest 2:00 minutes after each round

On the 4 mins- 
x 6 rounds - 
12 thrusters at 95/65, 
12 front rack lunges 
12 bar burpees.  

Odd rounds as written, even rounds reverse order.

Score is total rest.

Switching every round with a partner - AMRAP for 30 mins

15/12 cals of rowing

15 WB
10 T2Bs

A: Front squats - using your best clean and jerk
4x5 at 70%

B:For time

30 BJO at 24"/20"
15 C2Bs

12 FS at 185/125

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

Core Prep - A: 3x 20 starfish (like a v-up but just one hand at a time to opposite foot)

40 plank shoulder taps

Back squats

1x10 at 50%
1x10 at 55%
2x8 at 60%

Bench Press
1x10 at 50%
1x10 at 55%
2x8 at 60%

60 DU, 
15 DB snatch 70/50, 
7 RMU
15 DB snatch
60 DU 
rest 2:30 minutes x 3
.  
The goal is to have every interval pace closely to the same.

Gym is closed, enjoy the great Canadian outdoors and we will see you at 6am on Tuesday!

Start with both partners running 500m together.
When both are done begin:

12 rounds (switch as needed) of:
6 deadlifts at 225lbs
6 SHSPU 
12 T2Bs
Finish with another  500m run together.

With a 20#/14# vest
3 Rounds of:
1,000 meter Run · 10 Muscle-Ups · 100 squats 

28 min EMOM
1- 15/12 cal row
2 - 40 feet of HW
3 - 200m run
4 - 45 DU