Monday, July 2nd

A) Deadlift: (15 min)
5 @ 65%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%

B) 3 Rounds for Time: (18 min cap)
7 Ring Muscle Ups
14 Hang Snatch @ 50%
21 WallBalls (20/14)
400m Run

Saturday, June 30th

A1) Barbell SL RDL:
3×5 ea leg

A2) Barbell Bent Over Row:
3×8

Build in weight
“3 Rounds For Time: (18 min cap)
30 HSPU/HRPU
40 Box Jump Over
50 Cals on Rower

Friday, June 29th

A) Pause Back Squat: (15 min cap)
2×5 @ 70%
2×4 @ 75%

3 sec pause in bottom
18 Min AMRAP:
**Buy in: 1 Mile Run**
20 Wallballs
10 SDHP (95/65)
20 Sit-ups
10 Bar Facing Burpee

Thursday, June 28th

A) 3 Rounds NFT:
:30 Hanging L-sit
5-10 Strict Ring Pull-ups
:30 Nose & Toes
5-10 Strict Ring Dips
:30 Hollow Hold
5-10 Strict HSPU

B) Complex: 4 rounds
3 Snatch Pull
+
2 Hang Snatch
+
ME Overhead Squat

Wednesday, June 27th

A) Front Squat: (12 Min Cap)
2×8 @ 65%
2xME @ 55%

B1) Ring Push-up:
3xME
B2) Strict Chin-Up:
3xME
(10 Min Cap)

C) 3 Min Amrap:
10 Power Cleans
10 Box Jumps
ME Cals on Rower

**Rest 3:00**

3 Min Amrap:
20 Deadlift
10 C2B/Pullups
ME Cals on Rower

Weight for both amraps is 60% Clean

Tuesday, June 26th

A) Push Press:
15 Min to establish today’s 3RM

B) 3 Rounds for time: (16 min Time Cap)
5 BMU
15 Power Snatch (75/55)
100 DU/200 SU
10 T2B
50ft HSW/30 Shoulder taps

Monday, June 25th

A) 12 Min EMOM:
Min 1-4) 3 Squat Clean & Jerk @ 65%
Min 5-8) 2 Squat Clean & Jerk @ 75%
Min 9-12) 1 Squat Clean & Jerk @ 85%

B) 6 Min AMRAP:
50 Ft FR & OH KB Walking Lunge (R)
15 KB Deadlift
50 ft FR & OH KB Walking Lunge (L)
15 Sit-Up

**Rest 4 Min**

4 Min Amrap:
5 KB Front Squat
5 Burpee

**KB weight is the same for entire workout**

The walking lunge is done with one kb overhead and one kb in fr position.

Saturday, June 23rd

A1) SA KB Strict Press:
3×5 ea arm
A2) SA KB Bent over Row:
3×5 ea arm
(12 min Time Cap)

21 Min AMRAP:
600m Run w/wallball
50 Box Jumps
60 Alt KB Snatch (53/35)
70 Sit-Ups

(1 wb per team & run together. The run is done together and the reps are split evenly every round with one athlete working and one resting. This should be a lot of running. )

Friday, June 22nd

A) Overhead Squat:
15 Min to find 1RM

B) 3 Rounds For Total Reps:
1:00 ME Row for Cals
:30 Rest
1:00 ME Goblet Squats (70/53)
:30 Rest
1:00 ME Pull-up/Ring Row
:30 Rest
1:00 ME WallBalls (20/14)
:30 Rest

Thursday, June 21st

A1) Weighted Pistol/Pistol/Weighted box pistol:
3×6 ea leg
A2) Handstand Walk/Shoulder Taps:
3x50ft

B1) Weighted Hollow Hold/Hollow Hold:
3xME
B2) Ring Hold:
3x:45

C) Complex: 4 rounds
High Hang Squat Clean
+
3 Front Squats
+
Squat Clean & Jerk