Part 1 5 sets x 4 reps Push Press Part 2 6 min AMRAP 60 Deadlifts(95/65) Max Cal Bike/Row/Ski/Burpee Directly into… 6 min AMRAP 45 Hang...

5 Rounds 1 min Sit ups 1 min Farmers Carry 1 min Box Jumps 1 min Bicep curls/Front Raises (Rotate each round) 1 min Reverse Lunges 1 min...

CANADA DAY HOLIDAY WOD

Every 2 min x 10 Rounds 12 Cal Row AMRAP of Bergeron Beep Test Bergeron Beep Test 7 Thrusters(55/35) 7 Pull Ups 7 Burpees

8 Rounds 15/12 Cal Row 12 Wall Balls *Rest 1 minute between rounds FINISHER 3-4 Sets -8-12 Reverse DB Fly -30 sec side plank L & R -8-12...

Part 1 5 sets of 4 Bench Press Part 2 12 min AMRAP 40 Double Unders/60 Singles 20 Push Ups 10 Toes to Bar

Part 1 5 sets of 4 Sumo Deadlift Part 2 21 – 15 – 9 Deadlift (155/105) 200m Run Double DB Push Jerks (35/20) 200m Run

Every 2:30 minutes x 10 Rounds 5 Strict Pull Ups 10 Air Squats 15 Ab Mat Sit ups Max Calorie Row

5 Rounds 15/12 Cal Row 10 Power Cleans 10 Burpees 1 minute rest between rounds

Part 1 5 sets of 4 reps Athlete’s choice of squat Back/Front/Overhead/Goblet Part 2 3 Rounds 500m Row 12 Goblet Squats 21 Box Jumps

Part 1: 5 Sets of 4 Strict Press Part 2: On the 3:00 x 8 Rounds: 400 Meter Row Max Bodyweight Reps Odd Rounds: Push-ups Even Rounds:...

3 Rounds For Time: 400 Meter Run 21 Kettlebell Swings (35/25) 12 Pull-ups