The gym is closed until 6AM on Tuesday, enjoy the great Canadian Outdoors!

12 rounds for time switching every round

1 Round of barbell complex + 12 T2Bs
*Complex = 6 deadlifts, 8 front rack lunge, 10 thrusters at 115/85

500m run
Right into
4x
6 sandbag cleans 150/100
4 RMU
Finish with:
500m run
4x
40 feet of HW
12 Sandbags squats

Part A: Helen

3 RFT of

400m run

21 KBs at 24kgs/16kgs

12 pull ups

Part B: Mobility

Part A: Every 6 minutes x 6 build up to a:

3 RM deadlift and bench

Part B:

Test Max strict pull ups

Every 5 minutes for 5 rounds:
400m run
20 WBs
10 Power snatch 115/85
*Score is total rest

8 rounds total:

Odd rounds
1:30 on 1:30 off
20/18 cal row
AMRAP
DB Devil press 50/35

Even Rounds
1:30 on 1:30 off
Run 200m
AMRAP
 DB thrusters 50/35
*Score A and B separately for total reps on each AMRAP

1 min on 1 min off x 15 rounds
7 Thrusters 95/65
7 Bar hop Burpees

AMRAP Lunges
*Score is total lunges

In teams of two

Murph!
With a 20/14lbs vest if you have one.
Run 1 mile (together)
Then with only one athlete working at a time:
Partition in any way you want
100 pull ups
200 push ups
300 squats

Finish with another mile run together!

30 min AMRAP of:

1km row

100 feet of HW

100 DU

50-40-30-20-10 of
GHDs
WBs 

Run a 200m after each set of WBS

Every 6 minutes x 6
4 Bench press at 85% 

4 deadlifts at 85% 

One set of strict pull ups (please use a band if set is less than 8)

On the 8 mins x 3

2 Rounds of
200m run
15 HSPU
10  Power cleans at 185lbs/125lbs
*Score is accumulate rest

Part A:
3:00 mins on 1 min off x 2
AMRAP and pick up where you left
18 burpee BJ Over 24"/20"
18 T2Bs
18 DB snatch  50/35

Rest 3 mins

Part B:
2:00 mins on 1 min off x 3
AMRAP and pick up where you left
12 burpee BJ Over 24"/20"
12 C2Bs
12 Double DB Hang snatch  50/35

Rest 3 mins

Part C:
For time:
1:00 mins on 1 min off x4
AMRAP and pick up where you left
6  burpee BJ Over 24"/20"
6 BMs
6 Double arm DB Devil's Press  50/35

AMRAP in 20 minutes:

100 cal row

80 WBS

60 burpees

40 T2Bs

20 BMU

Switching as needed with your partner

Start at 0:00
5 rounds for time:

15 Clean and jerks at 135/95

15 C2Bs

Start Part B at 10:00

Part B:

5 rounds for time of

20 front rack lunges 135/95

200m runs (done together)

Every 6 mins x 5

400m run
15 BBJO 24"/20" 
10 sandbag-to-shoulders
150/100

*score is slowest round

Part A:

4 rounds of
200m run
25 GHD sit-ups
40 feet of HW

Part B: Mobility for 10 minutes

Every 6 minutes x 6
5 Bench press at 80% 

5 deadlifts at 80% 

One set of strict pull ups (please use a band if set is less than 8)

3 rounds for time with a 3 mins rest after each round

75 DU
25 S2O 135/95
25 back squats 135/95
25 T2Bs