Monday

June 21, 2021

Every 3 mins for 15 mins do:

15/10 Ski Erg Calories

20 Toes-to-bars

10 rounds for time of:

10 Wall Balls, 20/14 lbs

1 Rope Climb

Tuesday

June 22, 2021

Every 1 min for 10 mins:

2 Squat Clean, 80% 1RM

For time:

30 Double Unders

3 Hang Power Cleans, 155/105 lbs

3 Muscle-ups

60 Double Unders

6 Hang Power Cleans, 155/105 lbs

6 Muscle-ups

90 Double Unders

9 Hang Power Cleans, 155/105 lbs

9 Muscle-ups

120 Double Unders

12 Hang Power Cleans, 155/105 lbs

12 Muscle-ups

150 Double Unders

15 Hang Power Cleans, 155/105 lbs

15 Muscle-ups

Wednesday

June 23, 2021

Every 1 min for 10 mins:

2 Squat Snatches, 80% 1RM

4 rounds for time of:

Row, 500 m

10 Squat Snatches, 135/95 lbs

 

Thursday

June 24, 2021

Every 8 mins for 40 mins do:

Run, 400 m

7 D-Ball Over Shoulders, 100/80 lbs

Ski Erg, 500 m

14 Chest-to-bar Pull-ups

Friday

June 25, 2021

For time:

100 Alternating Dumbbell Hang Snatches, 50/35 lbs

80 Box Jumps, 24/20 in

60 Single Arm Dumbbell Push Jerks, 50/35 lbs

40 Handstand Push-ups

20 Bar Muscle-ups

Saturday

June 26, 2021

Partner, 20 rounds for time of:

Ski Erg, 250 m

10 Alternating Pistols

5 Bench Press, 135/85 lbs

**Alternate rounds with partner**

**Increase weight (10/5) every rounds**