Friday June 28th 2019

48min Constant Work @ Mod Int
3min Reverse Skips
3min Bike
3min Row
2RNDS of:
40 Air Squats
20 Push Ups
10 Pull Ups

Thursday June 27th 2019

A)E1:30/8R
1 MP
1 PP
1 PJ
1 SJ

B)12min EMOM
300' Shuttle Run
Alt With
1-4 Atlas Stone Lifts

C)E1:15/5R
6 DB Reverse Flys
Alt With
6/sd Prone DB Drag

Wednesday June 26th 2019

A)E2M/8R
6 Back Squats

B)E1:15/6R
Max Paralette HSPU
Alt With
10 KB Americanos

C)E1:15/6R 
6 BB Skull Crushers
Alt With
6 BB Curls

Tuesday June 25th 2019

A)E2M/8R
2 DL

B)E1:15/6R
3 Bench Press
Alt With
6/sd Single Arm DB Rows

C)10-15 For Time:
Cal Row
T2B

Monday June 24th 2019

A)E1:30/9R Link all your reps
3 Hang Pwr Clean
3 PWR Clean From Floor
3 Push Jerk

B)12min EMOM
30sec Handstand Balance
Alt With
8 Front Squats With Complex Wt

C)10-1 For Time
Kipping Pull Ups
Burpee Box Jump Overs (don't touch box)

Friday June 21st 2019

A)E3M/4R
10 HPC
10 Burpees

B)E3M/4R
200' Sled Push
Max Push Ups

C)E3M/4R
50' Rope Pull
50' Sled Push
2 Rnds

D)For Time:
5X Cal Ski, Bike and Row

Thursday June 20th 2019

A)E2M/6R
1-4 Atlas Stone Lifts
50 Zeus DBL Unders

B)E2M/6R
8/sd Split Squats

C)E1:15/6R
16 Prone DB Drag
Alt With
50'/arm Single Arm Farmer Carry 

Wednesday June 19th 2019

A)18min EMOM
Ring Dips
Alt With
8 L Single Arm KB Rows
Alt With
8 R Single Arm KB Rows

B)Every 1:15/6 Sets
T2B
Alt With
6 GHD HC/10 Stability Ball Hamstring Curls

C)1-10 For Time
Front Squats @ 50%
HSPU

Tuesday June 18th 2019

A)E1:30/10R
1 Hang PWR Clean to Split Jerk
1 Hang Squat Clean to Thruster

B)Every 2:30/6 Sets
Bar MU/Kipping Pull Ups
10 DB DL

C)2000m Row For Time

Monday June 16th 2019

A)E2:30/7R (build to a heavy wt)
8/sd BB Front Rack Step Back Lunges

B)E2M/6R
5 Incline DB Chest Press
DBL Unders

B)E3:30/5R (build to a heavy wt)
8/sd Prone Reverse RB Flys
200' DB Farmer Carry

Friday June 14th 2019

48min Constant Work
3min Row
3min AMRAP (aim for 2 rnds every time)
10 Burpee Box Jump Overs
MU/Kipping Pull Ups
3min Bike
3min AMRAP (aim for 2 rnds every time)
10 BB HC
100' Sled Push @ Body WT

Thursday June 13th 2019

A)E2M/8R (build to a heavy wt)
6-8 Atlas Stone Lifts

B)E2M/6R
8 Military Press
2 Rope Climbs

C)E1:15/6R
8/sd RB Prone Rev Flys
50'/arm Single Arm Farmer Carry @ start at 85lbs

Wednesday June 12th 2019

A)18min EMOM
C2B
15 KB Americanos
10 V-sit Toe Touches

B)18min EMOM
Cal Ski
DBL Unders
8 KB Swing Snatch

Tuesday June 11th 2019

A)E1:30/8R
5 Linked PWR Cleans
5 Linked Push Jerks

B)E2M/6R
T2B or Rings
20 J.Lunges

C)10sec On 50sec Off/8RNDS
BIke Sprints

Monday June 10th 2019

A)E2M/8R
3 BB DL

B)E1:15/6R
3 Bench Press
Alt With
3 Weighted Prone Pull Ups

C)E1:15/6R
6 GHD HC
Alt With
3 Weighted Triceps Dips

Friday June 7th 2019

A)50min Constant Work @ Moderate Intensity
5xcals Ski
15 Burpee Box Jump Overs
5xcals Row
300' Sled Push
5xcals Bike
300' Sandbag Farmer Carry

Thursday June 6th 2019

A)Build to, and do two sets a 90% 1rm
2 Front Squats

B)E2M/6R
2 DH Weighted C2B
50 DBL Unders

C)5 sets (rest as needed)
6 Weighted Back Extensions (3sec eccentric tempo)

Wednesday June 5th 2019

A)2mi Run For Time: Record Time

B)E1:15/6R (build to a heavy wt)
6 BB Skull Crushers
Alt With
6 BB Curls

C)10sec on/50sec off/8RNDS
Air Bike (absolute MAX intensity)

Tuesday June 4th 2019

A)E1:30/10R(dont dump bar until done)
1 Hang Squat Clean (above knee)
1 Hang Squat Clean (just below knee)
1 Squat Clean (from floor)

B)E2M/6R
HSPU
Kipping Pull Ups

C)E3M/5R
8/sd Prone Rubber Band Reverse Flys
T2B

Monday June 3rd 2019

A)E2M/8R
2 DL

B)Find a 1RM
Bench Press

C)12min EMOM
2 Hang PWR Snatch
2 OHS
Alt With

Ring Dips