30 Min EMOM
1.14/10 cal row
2.15 GHD sit-ups
3. 16 Wal Balls

As a team of two with only one partner working at time and switching as needed, complete the following modified Hero WODs.
* You must rest 2 mins between each Hero WOD

"Randy" 
(75 snatches at 95/65)

"Tommy V" 
3 RDs of:
21 Thrusters (115/75 lb)
3 Rope Climbs each (15 ft)

"McGhee"
12 Rounds of:
5 deadlifts 275/185
13 Push ups
9 Box Jumps

5 cycles  of
(1 round of DT + 2 Rounds of C2B Cindy)

DT = 12 deadlifts, 9 hang cleans, 6 jerks at 155/105

Cindy = 5 C2Bs, 10 push ups, 15 squats

1:30 on 60 seconds off x 5
 
Part A:
Run 200m
10 T2Bs
AMRAP DB thrusters 50/35lbs
Rest 3 minutes

Part B:
1:30 on 60 seconds off x 5

7 BM
14 Burpee Box Jump Overs 24"/20"
AMRAP DB thrusters 50/35lbs

Week #1 - 

Part A: Establish an 8 rep max squat and bench press

Part B: Core Work
9 min EMOM

1. 20 V-ups

2. 50 sec plank

3. 20 slow knee tucks

On the 10 minutes x 3
Score each round separately
Round #1
Row 1200m/1000m
30 Burpees over the rower
30 DB snatch 70/50

Round #2
Row 1000m/850m
25 Burpees over the rower
25 DB snatch 70/50

Round #3
Row 800m/700m
20 Burpees over the rower
20 DB snatch 70/50

Gym is closed until Tuesday at 6AM.

Enjoy the great Canadian outdoors!

For time switching as needed:
3 rounds of :
50 cal row
50 box jump overs (24"/20")
50 deadlifts (185/125)
50 wall balls
50 ring dips

21-15-9-6-3 of

STRICT HSPU
Front Squats 195/125
Bar hop burpees

15-12-9-6-3 of 

Single Arm DB devil press at 50/35 and C2Bs

Rest 5 mins

3 RFT of:

12 Single Arm Hang Clean and jerks switching sides every 3 reps and 

6 BM

Rest 5 Mins

1 Mile Run!

Score is total time!

Part A: On the 3 mins x 12

1. DB flat bench press for 15 reps + 15 strict pull ups

2. Alternating bicep curls 10 reps per side + 10 skull crusher 

3. 10 per side bulgarian split squats + 15 V-ups

Part B: "Core Burnout"

20 sec on x 20 sec off x 4 rounds for each movement

1. Crunches

2. Plank pull throughs

3. Oblique Twist (Bicycles)

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,
18/16 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
30 WB
AMRAP power clean 185lbs/125lbs

AMRAP for total reps at each station

Each station is 1 minute in duration.

1.WBs 20lbs/14lbs

2. SDHP 75lbs/55lbs

3. Box Jump Overs 20"/16"

4. Push Press 75lbs/55lbs

5. Row for Calories

6. Rest 1 minute

3 rounds total!

30 min AMRAP:
Switching each round with the partner:
12 Front rack lunges (95/65)
8 T2B
6 Bar Hop Burpees

For time:
100m run, 9 RMU, 9 full snatch (135/95)
200m run, 7 RMU, 7 full snatch
400m run, 5 RMU, 5 full snatch

5 min rest

100m run, 9 power C&Js, 9 BMU
200m run, 7 power C&Js, 7 BMU
400m run, 5 power C&Js, 5 BMU

3 rounds for time!
200m KBs farmers carry (32/24kgs KBs)
10 front squats (115/85lbs)

400m run

20 Push press (115/85)

Part A: On the 90 seconds x 16 

1. Empty barbell bicep curl 24 reps

2. Barbell heavy row 12 reps

3. DB Flat chest press 12 reps

4. Weighted Bulgarian split squats 12 per side

Part B: On the 30 sec x 24

1. 12 starfish

2. 8 Plank up and downs (start on hands lower to forearms and back up)

3. 12 hollow body rocks

4. 8 per side Plank alternates

8 mins on, 3 mins off x 3 rounds

Always start with a 500m run then with the remaining time
AMRAP
5 Wall Walks
10 BM
15 KBS at 24kgs/16kgs
20 Box Jump Overs 24"/20"

*Score each round separately for total reps.

1:30 on, 1:30 min off x 10
Odd Rds:
200m run
10 Chest to deck Push ups
AMRAP Double DB clean and jerks (50lbs/35lbs)

Even Rds:
20/17 cal row
10 T2Bs
AMRAP Double DB snatch (50lbs/35lbs)