6 Rounds: 12 DB Push Jerks/Push Press/Seated Strict Press 10 Bodyweight Reverse Lunges 100M Dumbbell Farmers Carry Time Cap: 20 Minutes

4 Rounds: 30 Air Squats 15 Power Cleans 4 Strict Pull-ups with slow lower/Inverted bar or ring with slow lower 400M Run/500M Row/500...

On the 4:00 x 5 Rounds 600M Bike/250M Ski/200M Run 30 AbMat Sit-ups/Plank/Bicycle Crunch Max Unbroken Bench Press

BURN @ 6AM & 9AM

Part 1 - Strict Press 5 Rep Max Part 2 AMRAP 12: 9 Goblet Squats 6 Push-ups 30 Double Unders/45 Singles/5 Cal Bike

TEAMS OF 3 - AMRAP 25: Partner 1: Max Calorie Bike Erg Partner 2: Max Calorie Row Partner 3: 12 Toes to Bar/Leg Raises 9 Burpee...

Part 1 - Back Squat 1 Rep max Part 2 3 Rounds: 10 Back Squats 15 Strict Pull-ups/Jumping or Banded Strict/Inverted Bar/Ring Row/Seated...

4 Rounds For Total Reps: 2 Mins Bike Calories 2 Mins Max Reps 2 Mins Rest Round 1: BB Power Snatches/DB Snatches/KB Swings Round 2: Box...

Part 1 - Push Press 4 Sets of 10 Reps Part 2 AMRAP 15: 7 Double Dumbbell or BB Bicep Curls 7 Burpees/Plank burpees/Push-ups 200M Run/...

BURN @ 6AM & 9AM

Part 1 - Deadlift 9-7-5-3 Reps Part 2 For Time:(Cap: 15 Mins) 10-9-8-7-6-5-4-3-2-1: Weighted Good Mornings Toes to Bar/Knee Raises/Ab-mat...

Happy Canada Day!! Enjoy all the outdoors activities over the weekend. See you on the gym floor on Monday!