At 0:00 Start part A

Part A:

4 rounds for time!
200m run

40 Double Unders

80 feet of lunges

At 20:00 start Part B:

Part B: 
2 Rounds for Time of

1000m row

80 DU

40 feet of burpee broad jumps

At 40:00 start Part C:

For time!

400m run

40 burpees

200m run

20 burpees

100m run

5 burpees

50 WBs

*Score is time in each section

Both partner run 500m together

When both are done begin:
12 rounds (switching as needed) of:
4 wall walks

8 deadlifts at 225/155lbs
12 T2Bs
FInish with a 500m run together!

20 min AMRAP of
15 cal row
5 per side DB hang clean and jerk/press 50/35lbs

15 push ups

3 Rounds of:
1,000 meter Run

1 Round of DT* 

100 squats 

*DT is 12 deadlifts, 9 hang clean, 6 jerks at 155/105

Canada Day, Gym is closed

4 mins on 2 mins off x 6
AMRAP
24 WBs
12 lunges with 135/95lbs
1 legless rope climb
200m run
*start each 4 min piece with the 25 WBs
Score is total reps
(The run counts as 20 reps)

2 mins on 2 mins off x 8

AMRAP and pick it where you left off

20/16 cal row

10 C2Bs

10/6 ring dips

5 SHSPU with Open standards

On the 10 minutes x 5

500m run

400m row

30 WBs

20 Burpees
10 broad jumps
*Score is total rest

Partner WOD
Switching every round
20-2 of T2BS (going down by 2s)
Paired with 
10-1 of sandbag cleans (touch and go ideally not over the shoulder) 150#/100#
Rest exactly 3 mins
6 rounds (switching every round)
10 BBJO 24"/20"
40' of HW

Part A:
60 seconds on 30 seconds off X 6
200m run AMRAP DB snatch 70/50

Then rest 3:00 minutes 

Part B:  
90 seconds on 45 seconds off X 5
200m run
8 DB snatch 70/50
AMRAP RMU

Then rest 3:00 minutes 

Part C:  
120 seconds on 60 seconds off X 4
200m run
8 DB snatch
4 RMU
AMRAP Burpees

*Score each AMRAP separately

4 mins on 4 mins off x4

Cycle #1 AMRAP

21 Box Jump Overs

21 KBs 24/16kgs

21 T2Bs

Cycle #2

Same but 18 reps of each

Cycle #3

Same but 15 reps of each

Cycle #4

Same but 12 reps of each
 *Score each AMRAP separately              

On the 3 mins x 15

1. Bodyweight bench press for 10 reps + 10 strict pull ups

2. Alternating bicep curls 15 reps per side + 15 skull crusher 

3. 12 per side bulgarian split squats + 15 V-ups

6 minutes on 2 minutes off off x 3 rounds  - 

Always begin with a 500m run, 

AMRAP with the remaining time:
10 power cleans 135/95

8 lunges with barbell in front rack

10 burpees over the rower

8 BM

3:00 minutes on 90 sec off  off x 6 rounds  - 

Round 1, 3 and 5:
24/20 cal row

With the remaining time AMRAP
12 DB S2O at 50/35lbs
12 C2Bs

Round 2,4,6:
24/20 cal row

With the remaining time AMRAP
12 DB Hang Power cleans 50/35lbs
12 HSPU

*Score is total reps on the AMRAPS
Keep scores separate for Odd and Even rounds.

Round 1 

Run 1 mile

Row 400m

40 feet of burpee broad jumps

Rest until the 15 minute mark

Round 2

Run 800m

Row 400m

20 feet of burpee broad jumps

Rest Until the 25 minute mark

Round 3
2x

Run 400m 

Row 400m 

40 WBs

Score is finishing time for all three segments.

*In 7 mins switching every round with your partner

AMRAP
48 DU
12 DB shoulder to overhead 50/35lbs

Rest 2 mins

In 7 mins switching every round with your partner
AMRAP
24 Jumping Lunges
12 DB front squats

Rest 2 mins

In 7 mins switching every round with your partner
AMRAP
12 Burpees over the DBs
12 DB double hang snatch

FOR TIME:

3 rounds of

18 BJ Overs 32”/24"
8 RMU
12 SHSPUs 
200m farmer carry with 32/24kgs KB in each hand

For time!

6 rounds of:

Row 24/20 Cals 

12 Thrusters 95/65

12 Burpees over the bar
Rest 90 seconds after each round.

Part A: On the 90 seconds x 16 

1. Empty barbell bicep curl 21 reps

2. Barbell heavy row 10 reps

3. DB pullovers 15 reps

4. Weighted Bulgarian split squats 9 per side

Part B: On the 30 sec x 24

1. 10 V-ups

2. Mountain climbers 12 per leg

3. 10 hollow body rocks

On the 6:00 minutes X 4 rounds.  
400m run, 
30 WB
20 T2Bs
10 Deadlifts at 225/155
*Score is total accumulated rest