A: Deadlifts:
3x8 at 50%
2x6 at 60%
1x5 at 65%
B. 3 x 30 GHD back extensions
C: Seated DB strict press 4 x 8

D: Max calories on the ski erg in 40 seconds

rest 1:20 X 2

3 RFT of:
400m run
21 KBS 24/16
12 pull ups

7 minutes on 2 minutes off x 3
AMRAP
10 Power cleans at 135/95
20 WB
10 T2Bs
20 push ups

On the 2 minutes x 10 rounds:
10 C2Bs
10 DB thruster at 50/35 lbs
5 lunge steps per leg holding the DBs in a front rack position

10 rounds for time of:

2 clean and jerks at 185/125

4 ring dips

8 C2B

30 minute EMOM

1- 18/14 calorie row

2 - 15 T2B

3 - 10 burpees

4 - 15 DB snatch 50/35

5- AMRAP WB

6- Rest

1:15 on 1:15 off x 8

1 rounds of NATE

2 MU

4 HSPU

8 KBS at 2/1.5

AMRAP front squats at 185/125

Part A: Sprints - 50m rest 2 minutes x 8

Part B: DB body building work

4 x 8 as heavy as you can of

DB seated press

Chest Flies

Bicep Curls

5 RFT of

400m run

15 OHS 95/65

200m run

15 KBS at 15/1

10 T2Bs

rest 1 minute

X 8

A: 90 seconds on 30 seconds off X 5 rest 3 minutes and repeat
50 DU
10 Power cleans at 135/95
AMRAP bar hop burpees

30 clean and jerks (Grace)
30 muscle-ups
30 snatches (Isabel)

30 Calorie row or bike

30 Toes to rings

20 calorie row and bike

20 Toes to rings

10 Calorie row or bike

10 toes to rings

rest 3 minutes

15-10-5 of

Burpees touching rings or pull up bar

and

OHS at 135/95

20 Minute AMRAP
5 HSPU
10 pistols
15 pull ups

Test Clean and jerk

Clock set to on the 2:30 for 10 rounds

Increasing load every round and go for a PR!

Part A:

Test your DU in 3 minutes

Test 1 rep weighted pull ups

Part B:

800-m row

66 KB jerks (12 | 16 kg)
132-ft. handstand walk (4 lengths of the gym)

90 Seconds on 45 seconds off
X 5 rounds rest 3 minutes and repeat
5 MU
7 HSPU
AMRAP DB snatch 50/35

Gym is closed! Enjoy the great Canadian Outdoors

1 minute of WB

1 minute of SDHP at 75/55

1 minute of lateral Box Jump overs at 20/16

1 minute of Push Press 75/55

1 minute of Burpees

3 minutes rest

and repeat!

6 minute AMRAP of:
15 DB thrusters 50/35
10 HSPU
rest 4 minutes:
6 minute AMRAP of
15 DB power cleans 50/35
10 C2B