30 min EMOM

Min 1- 1 RD of Cindy AMRAP BBJO 24"/20"

Min 2 - Rest

Min 3 - 200m run AMRAP AMRAP BBJO 24"/20"

Min 4 Rest

Min 5 - 20 KBS 24/16KGS AMRAP AMRAP BBJO 24"/20"

Min 6 - Rest 30 mins

Total (e.i. 5 rds)

Score = Total BBJO

A:On the 90 sec x 10

3 Hang full clean (one high hang, one mid thigh, one low hang)

Go up in weight every two rounds, start at 60%

B: On the 2:30 x 6

Back squat

2x6 at 60%

2x5 at 65%

2x5 at 70%

After each set of back squat perform one set of 8 strict pull ups

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 -

18 lunges DBs 50/35 held in front rack,

18 T2Bs,

18 cal row,

18 Burpees over the rower

1:30 on 60 seconds off x 4

6RMU, 45 DU, AMRAP power clean 185lbs/125lbs

Rest 3 mins 1:30 on 60 seconds off x 4

24 WB, 12 C2Bs AMRAP power clean 185lbs/125lbs

20 min AMRAP

50 BJ 24"/20"

40 Push ups

30 v-ups

20 Wall walks

* But every 2 minutes you must complete 5 strict pull ups before returning to the AMRAP.

30 min AMRAP:

For time:

On the 10 min x 3 rounds
Round 1: 3 RFT 24 box jump overs (24/20), 12 HSPU
Round 2: 2 RFT: 12 BBJO, 6 Wall Walks
Round 3: 1 RFT 24 DB box step overs (50s/35s), 120 feet of hand walking

*Score is time in each round to complete tasks.

A: Every 90 seconds x 10

1 power clean + 1 high hang full clean + 1 low hang full clean

Ideally start at 50% of your clean and jerk and work your way up every second round by 5%

B: Back squats from rack - 

6x6 at 60%

*Between each set of back squats complete one set of 8 strict pull ups

1:15 on, 1 min off x 12

Goal - same score each round,

Closed for Labour Day long weekend see you on Tuesday!

In teams of two
Start with 1 mile together
Then switching as needed
6 rounds of
10 sandbag cleans 150/100,

10 DB step overs (20/24, 50/35s), 

4 rope climbs
Finish with 500m run together

For time:

5 min on, 2:30 off x 4

AMRAP 1: 20 KBS (2/1.5), 20 HSPU, 20 Goblet squats

AMRAP 2: 16 BBJO (24"/20"), 16 C2B, 16 KB hang snatch

AMRAP 3: 10 KBS, 10 HSPU, 

 Goblet squats

AMRAP 4: 8 BBJO, 8 C2Bs, 8 KB hang snatch

Part A: Test your 1 RM deadlift

Part B: Test your 1 RM push press

7 min on 3 mins off x 3

18 front rack lunge steps (50/35s)

8 wall walks

3 min on, 90 sec off x 6

8 RFT of

10/8 cal row

10 push ups

10 DB push press 50/35

Rest exactly 90 seconds between sets

3 Rounds for time 

*switch as needed with a partner

Row 1000m,

75 push press 95/65,

50 muscle snatch,

25 ring dips (men via MU)

For time:

400m run

2 legless rope climbs

15 Sandbag Squats 150/100

20 BM

15 Sandbag Squats 150/100

2 legeless rope climbs

400m run