With an 8 minute time cap:

4 RDs of

30 WB

10 BBJO at 24"/20"

Rest 4 minutes

Complete 4 rounds of 

12 C2Bs

12 DB lunge steps (DBs held in front rack) 50/35lbs

40 feet of HW 

8 minute Cap as well

Your score is time in each section. If you don't finish, add 1 second per miss rep and 1 second per 10m in the row." " 

On the 3:00 minutes x 8

8 Power cleans 185/125

4 RMU

8 Bar Hop Burpees

Goal is a work to rest ratio of 1:1

A: Strict Press 2x5 at 57.5% 2x5 at 67.5% 2x5 at 77.5% 1 AMRAP at 82.5%

Part B:

25 Min EMOM
1. Ski 12/10 cals
2. HW 40 feet
3. Bike 14/12 cals
4.1 RD of C2B Cindy
5. Row 16/14 cals

Partner WOD
Starting at 0:00 
A: Switching every round
8 rounds of DT!

Starting at 10:00

B: 6 rounds switching every round of
400m/350m of rowing with 8 burpees over the rower

Starting at 24:00
100 WB and 50 BM switch as needed 

Score each section separately and you cannot start the next part until the indicated start time.

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

A: Bench Press
2x5 at 57.5%
2x5 at 67.5%
2x5 at 77.5%
1 AMRAP at 82.5%

Part B: Rowing week #3

1000m row at pace +12 sec
Rest 2mins
5 x
500m row at pace -6
Rest 1:00 min between rounds

A: Push Press* 
4 x10 at 50% of 1 RM clean and Jerk
B: Jerks* 
Every 30 sec x 20
1 rep at 65% of your 1 RM clean and jerk

* If possible from rack or blocks

Part B:

3 RFT of
50 GHD sit-ups
25 Pistols
5 rope climb

Three parts all 6 minutes followed by a 3 minute rest and rotate to the next part.
A: For time row - 1500m/1200m

B: For time:
6 rounds of
18 single arm DB snatch 50/35
12 HSPU 3"" Deficit

C: For time:
6 rounds of
12 OHS with one DB 50/35
2 Wall walks

Every 2 mins x 15
4 Full snatch at 155/105
24 DU

12 WBs
*Score is total rest" 

A: Strict Press
2x10 at 50%
2x8 at 55%
1x6 at 60%

B: Accessory - 4x12 bicep curls

On the 6 minutes x 4
30 GHD sit-ups
3 rope climbs
30 empty bar thruster 45/35

At the 0:00 mark 
Start with 20 rounds of Holleyman
switching every round
5 Wall Ball Shots (20/14 lb)
3 Strict Handstand Push-Ups
1 Power Clean (225/155 lb)

At the 15:00
10 rounds (switching every round) of:

8 front rack lunges 135/95 
8 C2Bs
You can't start until you hit those times, you can't start as well unless you finished the previous section
Score is time for part A and Part B separately

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

A: Bench Press
2x10 at 50%
2x8 at 55%
1x6 at 60%

B: Accessory - 4x12 Bent over barbell rows at 50% of your 1 RM bench

C:3 rounds for time

15 push jerks 135/95
15 C2Bs

A: Deadlifts

Deload
2x10 at 50%
2x8 at 55%
1x6 at 60%

Rowing Week #2

1000m row at Pace +12s
Rest 30 sec
300m row at Pace -12 sec
Rest 1:00
1000m row at Pace +12s
Rest 30 sec
200m row at Pace -12 sec
Rest 30 sec
200m row at Pace -12 sec
Rest 1:00
1000m row at Pace +12s
Rest 30 sec
150m row at Pace -12 sec
Rest 30 sec
150m row at Pace -12 sec

2 mins on
1 min off
x 4 rounds
12 DB Front squats 50/35
12 HSPU
AMRAP BBJO at 24"/20"

rest 4 minutes

60 seconds on
60 seconds off
x 4 rounds
12 DB Push Press 50/35
48 DU
AMRAP Front rack lunges 50/35lbs DBs

Enjoy the great Canadian outdoors, gym is closed.

Enjoy the long weekend - gym is closed

Start with 150 DU each (can be done at the same time)

Then 100 cal row (together with only one rower)

Then 10 rounds of
15 thrusters 95/65
15 HSPU
switch as needed

100 cal row (together)

and Finish with 150 DU each (can be done at the same time)

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

50 WB
1 rope climb
40 GHD sit-ups
1 rope climb
30 C2Bs
1 rope climb
20 ring dips
3 legless rope climb
20 ring dips
1 rope climb
30 C2Bs
1 rope climb
40 GHD sit-ups
1 rope climb
50 WBs