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Tuesday, June 18th

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Tuesday Part A.) 3rds NFT              100m KB waiter/ suitcase carry(switch at the 50m)              50ft HS Walk              10 DB Single legged step ups Part B.) 5min AMRAP               12 Pistols               20 DB Snatches(50/35)               2min rest               5min AMRAP               5 Man-makers(45/25)               15 Box Jumps(24/20)

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Monday, June 17th

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Monday Part A.)12min E2MOM               2 Clean Complexes: Power Clean+Push Jerk+ Hang Squat Clean+Split Jerk Part B.)4rds For time              20 Cal Row              20 Russian KBS(70/53)              15 Pull Ups Flexibility: Shoulders

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Friday, June 14th

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Friday Part A.) Split Jerk               5-5-3-3-1-1-1-1 Part B.)14min AMRAP              3 Ring MU              12 Sit ups              12/8 Cal Row Flexibility:Chest

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Thursday, June 13th

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Thursday Part A.)Accumulate 3min HS Hold in as short of time as possible Part B.)20 min EMOM              1. 12 DBL KBS(53/35)              2. 12 Front Rack Reverse Lunges(use KBs)              3. 10 Burpees              4. Max HS Walk(sub alt single arm DB presses) Flexibility: Long stretch for Lower Body

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Wednesday, June 12th

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Wednesday Part A.)4rds NFT               20/14 Cal Row(AFAP)               100m SB Carry               40ft Sled Pull(with straps) Part B.)18min AMRAP              100m Run              10 Power Cleans(95/65)              200m Run              10 Power Cleans(135/95)              300m Run              10 Power Cleans(155/110)              400m Run       

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Tuesday, June 11th

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Tuesday Part A.) Front Squat(AHAP)              10-10-10 Part B.)4rds              10 Thrusters (95/65)              10 T2B              15 Push Ups Flexibility: IT Band

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Monday, June 10th

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Monday Part A.) 10min EMOM               1. Max Strict Pull Ups               2. 40 DU’s Part B.) 15min AMRAP               8 Hang Power Snatches(135/95)               10 Alt. Pistols(scale to 20 Reverse Lunges)               12 Box Jumps(24/20)               14 Butterfly Sit Ups Flexibility: Shoulders

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Friday, June 7th

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Friday Part A.)Push Press              5x5(score is Lowest weight) Part B.)2rds              20 Burpees              30 Hspu’s              Run 400m Flexibility: Calves/triceps

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