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