30x Air Squats
30x Sit-ups
30x Thrusters 45#/35#                                  

1:00 Rest…

30x Air Squats
30x V-ups
30x Thrusters 45#/35#  

1:00 Rest…

30x Air Squats
30x Push-ups
30x Thrusters 45#/35#  


4x Rounds
40x Double Unders (3:1 Singles)
10x Devil Press (2xDB)

Rest 3:00

4x Rounds
10x Single Arm DB Thrusters
10x Burpee over DB


3×15 Plate Ground to Overhead #AHAP
3×15 2xDB Russian Deadlift (RDL) or use Barbell 45#/35#
3×10 2xDB Shoulder Press
3×10 2xDB Lateral Raises
3×10 1xDB French Curls
3×10 2xDB Shrugs (Go Heavy)

8x Rounds
5x Front Squat
10x Push-Press
2xDB = Medium Weight
*Use same # for both lifts



23:00 AMRAP
23x Air Squats
23x Push-ups
23x KBS 25#/15#
23x Jumping Lunges
23x Sit-ups
23x Box Jumps 24″/20″

Dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020, while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia.⁠
The rep scheme signifies the number of years she served in the force.⁠


5:00 AMRAP each set
(3:00 rest between sets)
Set 1: 5x step-ups (20″ box or plates), 7x v-ups / Sit-ups
Set 2: 5x push-ups, 7x goblet squats
Set 3: 5x ring-rows, :30 plank


Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

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