1 min on 1 min off x16
AMRAP and pick up where you left off
3/1RMU + 1 dip
5 BBJO 24"/20"
9 WB 30#/20#

On an 9-minute clock for 5 rounds, complete:
1000/800m row
15 lateral burpees over the rower
30 wall-ball shots

Rest with any remaining time in the interval.

Score is total time of rounds 1,3, and 5 only.

In teams of two,

4 x
400m run (together)
Then:
4 rounds switching as needed 
8 power cleans 185/125
8/6 BM

On a continuously running clock:

At the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Pull-ups
Front squats 95/65

At the 10:00 start

21-15-9 reps for time of:
Toes-to-bars
Hang power cleans

At the 20:00 start:
3 rounds for time of:
10 bar-facing burpees
10 power snatches

*Score is time to complete each section.

For time:

Row 1600m

320 DU

Run 1600m (yes that's a mile!)

A: On the 2 mins x 8

At increasing loads

Power clean + full clean + power jerk

B: On the 2 mins x 6

6 back squats at 60%

On the 7 mins x 4
49 DU, 
21 DB snatch 50/35, 
7 Wall Walks
21 DB snatch
49 DU 
The goal is to have every interval pace closely to the same.
*Score is total rest time

2 mins on 2 mins off 
x 8 rounds - 

12 or AMRAP thrusters at 115/85, 
12 C2B, 
12 or AMRAP bar burpees.   

Odd rounds as written, even rounds reverse order.

So AMRAP burpees odd rounds, AMRAP thrusters even rounds

Score is total reps on the AMRAPs keeping odd and even as separate scores.

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