500m run, 

25 BJ overs at 24"/20", 

15 push press DB 50lbs/35lbs , 

2 legless rope climb

then rest 2 minutes

x 4 rounds

Part A: 2 mins on 1 min Off  x 5
AMRAP and Pick up where you left off
10 power cleans 135/95, 15 T2Bs,
20 WBs

3 minute set rest 

Part B: 2 mins on 1 min Off  x 5
AMRAP and Pick up where you left off
8 power snatches 135/95, 6 BMs,
8 Bar Hop Burpees

Part A:

10 RFT of
15 DB snatch 50/35
30 DU

Part B: Core Work

10 min EMOM

1. 1 min plank

2. 30 sec hollow body hold

3. 30 sec side plank left side

4. 30 sec side plank right side

5. Rest

Switching as needed on the clean and jerks but always running together complete as many rounds as possible of the following:
24 min AMRAP
400m run
10 Clean and jerks at 185/125 (65%-70% loading)

On the 5 mins x 6...
20 Box Jumps Overs 24"/20"
200m run
5 wall walks
5 full snatch at 155/105
*Score is total accumulated rest

3x
500m run
80 feet of sand bag carry 150/100
20 Strict HSPU
2 legless rope climbs

Part A: 36 Min Hypertrophy EMOM 

(Aim to get close to failure by 12-15 reps in each minute)

1. Renegade Rows (push up on DB + right arm row + left arm row)

2. Bulgarian Split Squats (12/15 per side)

3. Alternating Bicep Curls (12/15 reps per arm)

4. Side Lunge Step with DB (12/15 per side)

5. Weighted Dips 

6. Weighted step ups (complete all 12-15 reps on one leg prior to moving to the second leg)

Part B: "Core Burnout"

AMRAP each minute (aim for 25-35 reps)

1. Crunches

2. Oblique Twist (Bicycles)

3. Toe Touches

4. Knee Tucks

5. Russian Twist

2:00 minutes on 90 sec off x 4
AMRAP  and pick up where you left off
12 T2Bs
12 DB thrusters 50/35
24/20 cal row

Rest 3 minutes

2:00 minutes on 90 sec off x 4
AMRAP and pick up where you left off
50 DU
5 BMU
20 DB front rack lunges 50/35
*Score is total reps score A and B separately

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)