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June 12-June 18

Monday

A. Back Squatx5x5@75%

B. Front Rack DB Stepupsx8/legx4


6 min AMRAP's-2 minute rest after each

1.

10 OHS

10/8 cal row


2.

10 HPC

10/8 Cal Bike


3.

10 Deadlifts

10 Bar Facing Burpees



Tuesday

A, Snatch+Hang Snatch+OHS

2 sets of 1+1+2@80%

2 sets of 1+1+1@85%

B. Snatch Grip RDLx10x4


5 rounds

5 Muscle Ups (burpee pull ups or x2 dips)

15 GHD Sit Ups

25 FT Barbell FR Lunge

2 minute easy machine in between sets


Wednesday

A. Push Pressx6x4@75%

B. :30 seconds max reps sandbag or dball to shoulder


1 Mile Bike

100 Wall Ball

1K Row

80 Box Jump Overs

500M Ski

300 FT Sled Push


Thursday

Make up day OR


Run

1000M Jog

600M moderate pace

200M Fast

200M Walk

Rest 3 min

10 sets

200M Moderate

200M Recovery


Friday

A. Clean+Jerk+Clean+FS+Jerk

2 sets 1+2+1+2+1@75%

2 sets 1+1+1+1+1@80%

B. Deadliftx5x5@75%


8 min AMRAP's-Rest 4 minutes between (if you run out of time, pick two)


1.

6 Shuttle Runs

8 Burpee Pull Ups

10 Alt DB HPC&Jerks


2.

60 DU

4 Wall Walks

12 DB Deadlifts


3.

10/8 cal Row

10 T2B

10 DB Bench/arm


Saturday

Teams of 2

Run 200M

10 Bench Press@heavy

10 Power Snatch@heavy

10 BarMU

Run 400M

20 Bench Press@medium

20 power Snatch@medium

20 CTB

Run 600M

30 Bench Press@light

30 Power Snatch@light

30 Pull ups


x2?


Sunday

EMOM 40

1-Row 15/12

2-12 DB Thrusters

3-8 Shuttle Runs

4-16 Box Jump Overs




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