Part 1 Bench Press 5 Reps at 70% 3 Reps at 75% Max Reps to Technical Failure at 80% Rest 2-3 Mins Between Sets Part 2 5 Giant Sets 8 Strict Pull-ups/Ring Row/BB Bent Over Row 12 DB Bench Press/Floor Press/Push-ups 12 Knee Raises/Other Core Rest 1:00 Between Sets Time Cap: 18 mins

Part 1 Back Squat 5 Reps at 70% 3 Reps at 75% Max Reps to Technical Failure at 80% Rest 2-3 Mins Between Sets Part 2 AMRAP 14 10 DB Thrusters/Goblet Squats 10 DB Box Step-ups/Lunges 150M Run/185M Row/400M Bike/150M Ski

CANADA DAY Workout

3 Rounds 200M Farmers Carry 600M Run/750 Row/1650 Bike/ 600 Ski 100 Skips/Plate Hops/Pogo Hops 50 Sit-ups/Plank Taps/Other Core Time Cap: 35 mins

Part 1 Deadlift 5 Reps at 70% 3 Reps at 75% Max Reps to Technical Failure at 80% Rest 2-3 Mins Between Sets Part 2 3 x AMRAP 3 14 Power Cleans/Deadlifts/Hip Thrusts 200M Run/250 Row/550 Bike/200 Ski Max Burpee Pull-ups in Remaining Time/ Pullups/Devils Press Rest 1:00 Between AMRAPs

[TEAMS OF 2] For Time 1200M Run/1500 Row/3300 Bike/1200 Ski 75 Synchro Push-ups/Floor Press 75 Wallballs/Thrusters/110 Air Squats 75 Synchro Single DB Push Press/BB/Strict Press 1200M Run/1500 Row/3300 Bike/1200 Ski Row & Wallballs: One Partner Works at a Time - Split Work as Desired

Part 1 Build to a Heavy 1-Rep Push Press *Rest as Needed Part 2 On the 5:00 x 3 Rounds Max Unbroken Alt DB Bent Over Rows* Max Unbroken DB Bench Press/ Push Ups *One DB Held Against Chest

On the 2:00 x 5 Sets 7 Burpees/14 Air Squats/14 Mountain climbers + 200M Run/250 Row/550 Bike - Rest 3:00 - On the 2:00 x 4 Sets 7 Burpees/14 Air Squats/14 Mountain climbers + 200M Run/250 Row/550 Bike - Rest 3:00 - On the 2:00 x 3 Sets 7 Burpees/14 Air Squats/14 Mountain climbers + 200M Run/250 Row/550 Bike

Part 1 Build to a Heavy 1-Rep Power Clean/Deadlift *Rest as Needed Part 2 2 Rounds 400M Run/500 Row/1100 Bike/400 Ski 25 Hang Power Cleans/Med Ball/Deadlift/KBS 20 Box Jumps/Step Ups/40 Squat Jumps Time Cap: 13 mins

For Time 80 Knee Raises/Sit Ups/Core 1600M Run/2000M Row/4400 Bike/ 1600 Ski 250 Skips Partition However You’d Like Directly Into... 400M Farmers Carry Time Cap: 28 mins

Part 1 3 Attempts Max Distance Broad Jump *Rest 2-3 Mins Between Attempts (Full Recovery) Part 2 2 Rounds 800M Run/1000 Row/2200 Bike/800 Ski 16 Push Press/DB/Strict Press Time Cap: 12 mins

[TEAMS OF 2] AMRAP30 Partner 1 Meter Row/Bike/Ski Partner 2 12 Devil Press/Alt DB Snatch/KBS 12 DB Box Step-ups/Reverse Lunges *Switch When Partner 2 Finishes