Monday

June 27, 2022

2 rounds for time of:

25 Dumbbell Box Step Overs, 50/35 lbs

20 Unbroken Wall Balls, 20/14 lbs

15 Clean & Jerks (sets of 5 UB), 115/75 lbs

*30 minute Cap, in remains time find 1 RM C&J.

 

Tuesday

June 28, 2022

Every 3 mins for 18 mins do:
2 Back Squats
7 Strict Pull-ups

5 rounds, 2 mins each, for max reps of:
80 Double Unders
max reps in remaining time Ring Muscle-ups
Rest 1 min

Wednesday

June 29, 2022

Every 2 mins for 10 mins:

1 Hang Power Snatch + 1 Overhead Squat, increase load

For time:

Run, 800 m

40 Toes-to-bars

16 Squat Snatches, 115/75 lbs

Run, 600 m

30 Toes-to-bars

12 Squat Snatches, 135/95 lbs

Run, 400 m

20 Toes-to-bars

9 Squat Snatches, 155/105 lbs

Run, 200 m

10 Toes-to-bars

6 Squat Snatches, 185/135 lbs

  

Thursday

June 30, 2022

Partner, As many reps as possible in 30 mins of:
2 Squat Cleans, 155/105 lbs
2 Handstand Push-ups
4 Squat Cleans, 155/105 lbs
4 Handstand Push-ups
6 Squat Cleans, 155/105 lbs
6 Handstand Push-ups
... Continue adding 2 reps each round to each movement until time expires.

**Each partner does all reps. One working at a time.

Friday

July 01, 2022

Every 1 min for 40 mins, alternating between:

15/12 Assault Bike Calories

15/12 Ski Erg Calories

12 Burpees

Rest 1 min

Rest 1 min

Saturday

July 02, 2022

Partner, For time:
60 D-Ball Over Shoulders, 100/80 lbs
60 Bench Press, 155/105 lbs
60 Power Snatches, 135/95 lbs
60 Synchronized Toes-to-bars