The goal on week 3 is finally achieved the desired reps for most pieces.  If that has already happened then it's time to move up in weight!

18 rounds of 2 min pieces

A: 10 Renegade Rows (push up on DB + right arm row + left arm row) followed by 8 per side Bulgarian Split Squats

B: Alternating Bicep Curls (10 reps per arm heavier than previous weeks) + 12 weighted step ups

C: Side Lunge Step with DB (12 per side) + 12 weighted dips

Part B: "Core Burnout"

20 sec x 10 sec off x 3 rounds for each movement

1. Crunches

2. Plank pull throughs

3. Oblique Twist (Bicycles)

4. Plank Alternates

3. Toe Touches

50-40-30-20-10 of
Row Cals and DB snatch 50/35 and 

5-4-3-2-1 of RMU
Rest exactly 90 sec after each set
*Goal is to stay unbroken

1 min on 1 min off x 15
AMRAP and pick up where you left off
15 WB
10 T2Bs
5 BBJO 24"/20"

Part A: 

5 rounds of
40 feet of lunging with 135/95 on your back 

25 GHD sit-ups

Part B: Bench press pyramid

1x10 at 60%

1x8 at 70%

1x6 at 80%

and back down

In teams of  2
Start with 2 km row 
Then 12 rounds of (switching every movement)
12 Burpee BJ overs 24"/20"
12 DB thrusters 50lbs/35lbs
12 C2Bs
Finish with 1 km row

16-12-8-4 of sandbag 150#/100# squats with

80 feet of HW after each set

Right into
10-8-4-2 of sandbag 150#/100# cleans

with
200m runs after each set.

4 min on 4 min off x 4

Round 1 AMRAP : 20 cal row, 50 DU, 20 C2Bs, 30 DB snatch 50/35

Round 2 AMRAP : 18 cal row, 45 DU, 15 C2Bs, 25 DB snatch 50/35

Round 3 AMRAP : 16 cal row, 40 DU, 10 C2Bs, 20 DB snatch 50/35

Round 4 AMRAP : 14 cal row, 35 DU, 5 C2Bs, 15 DB snatch 50/35

18 rounds of 2 min pieces

A: 12 Renegade Rows (push up on DB + right arm row + left arm row) followed by 8 per side Bulgarian Split Squats

B: Alternating Bicep Curls (15 reps per arm) + 12 weighted dips

C: Side Lunge Step with DB (12 per side) + 12 Weighted step ups

Part B: "Core Burnout"

20 sec x 10 sec off x 3 rounds for each movement

1. Crunches

2. Plank pull throughs

3. Oblique Twist (Bicycles)

4. Plank Alternates

3. Toe Touches

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