Happy Birthday Canada!!!
Partner WOD
150 Lunges
150 Push ups
150 Sit ups
150 KB swings
150 Cal row
​150 Wall balls
150 Cal AB 

Benchmark:
2000m Row

MetCon:

20 Bench Press (225/135)
800m Row
20 Bench Press (225/135)

Oly Skill: 20:00 E2MOM
High Hang, Low Hang, Full Squat Snatch

MetCon:

50 Burpee Box Jump Overs
30 Power Snatch (155/105)
10 OH Squats (155/105)

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Gymnastic Skills:
15:00 Hand Stand Walk Work

Metcon: Team Beach WOD #3
12:00 AMRAP
3-6-9-12-15-18-21-24-27 etc.
HSPU
Axle Bar OH Lunge (105/65)
TTB

​Athlete #1 completes all 3 reps of each movement, followed by Athletes #2 completing all 6 reps of each movement, followed by Athlete #3 completing all 9 reps of each movement. Then Athlete #1 will then complete the 12’s, etc.

Benchmark:

5:00 to Set MAX Unbroken Double Unders

MetCon: 2 Rounds:

60 Double Unders
50 Cal Row
40 Double Unders
30 DB Snatch 75/50
20 Double Unders
10 HSPU

Oly Skill: 20:00 E2MOM

Clean Pull + High Hang Squat Clean + Low Hang Squat Clean Thruster

Metcon: 3 Rounds

12 Deadlift
9 Hang Squat Cleans
6 Thrusters (155/105)

(9:00 CAP)

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"Hamilton"

Three rounds for time of:

Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

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U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th
Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley,

Kansas, died on May, 28, 2011 in Haji Ruf, Afghanistan, of woundssuffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

Gymnastic Skills:
15:00 Muscle Up Transition Work

Metcon 1: 12:00 AMRAP

9 Sandbag Deadlift (135/90)
6 Sandbag Cleans (135/90)
3 Bar Muscle Ups

MetCon 2:

400m Run
30 Burpees
20 Cal Assault Bike
10 Cal Row
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