Friday 6-30

In teams of two with one partner working at a time…

A: 9 min AMRAP
30 Cal Air Bike
100 DU

B: 9 min AMRAP
500 m Row
25 Burpee Box Jump 24/20

C: 9 min AMRAP
800 m Run
40 Clean 135/95
40 Deadlift 225/155

Standard

Wednesday 6-28

“Wear Pink”

Mobility: Hips/OH Position

A: 3-3-3-3
OHS 5 sec descent/5 sec hold at bottom @ 50-60%

B: 9 min Every 90 sec
2 Power Snatch + 2 BTN Push Press + 2 OHS + 2 Snatch Balance + 2 Hang Squat Snatch

C: 15 min EMOM
1) 5 Squat Snatch 135/95
2) 15 T2B
4) 50 DU

Standard

Tuesday 6-27

Mobility: Hips/L and T Spine/Front Rack

A: 5-4-3-2-1
Front Squat

B: 12 min Every 2mins
1)400 m Run
2)4 Hang Power Clean + 4 Font Squat + 4 Hang Squat Clean 135/95

C: 3 Rounds For Time
15 Hang Power Clean 155/105
15 Burpee

Standard

Monday 6-26

Mobility: Hips/Lats

A: 3 Rounds
10 R/L DB/KB Bent Over Row
10 Strict Pull Up
5 DB/KB Front Squat + 5 Push Press + 5 Thruster

B: 9 min EMOM
1) 18/15 Cal Air Bike
2) 15 Thruster 95/65
3) 15 C2B

C: 9 min EMOM
1) 18/15 Cal Row
2) 25 Wall Ball 20/14
3) 5 Bar MU

Standard

Friday 6-23

“Happy Birthday Clayton”

In teams of two with one partner working at a time…

A: 10 min AMRAP
30 DU
15 Snatch 75/55
* Full round per partner

B: 10 min AMRAP
30 Cal Row
15 G2OH 135/95

C: 10 min AMRAP
30 Pull Up
15 Burpee Box Jump 24/20

Standard

Thursday 6-22

Mobility: Hips/Lats

A: 3 Rounds
8 DB/KB Deadlift
8 DB/KB Front Squat
8 DB/KB Push Press
8 DB/KB Thruster

B: For Time
Buy In: 800 m Run
4 Rounds
30 Wall Ball 20/14
30 OH Plate Lunge 45/25
30 AMSU
30 Thruster 45/35 (empty bar)
Cash Out: 800 m Run

Standard