Tuesday July 29th 2021

 A)E2M/6R
6/sd Single Leg SLDL
B)18min EMOM
6 Swing Clean and Press/3 Clean and Jerk 6 Box Jumps Close Grip Push Ups/HSPU
C)FT: 5x DBL Unders 5x Cal Bike 5x Burpees

Monday June 28th 2021

 A)6R
6 DL
Kipping C2B

B)6R T2B Standing BB MP C)6R 6 L SA DB Rows 6 R SA DB Rows
10 back extensions

Friday June 25th 2021

A)21min EMOM
6 Box Jumps
T2B
50' Rope Sled Pull

B)21min EMOM
Cal Bike
4/sd SA KB Swing Snatch
Push Ups

Wednesday June 23rd 2021

A)9R
4 Swing Cleans
2 Push Press
4 Swing Cleans

B)6R
6 INC DB CP
1 Rope Climb (legless decent)

C)For Time:
4x Cal Ski
4x Cal Armless Bike
4x Burpees

Tuesday June 22nd 2021

 A)6R
100' Sled Pull
Max Ring Dips

B)6R
DBL Unders
6/sd SA DB Rows

C)5R
8 Shoulder Touch Elbow Drop Plank
T2R

Monday June 21st 2021

 A)6R
6/sd DB Deficit SBL
6 BB Push Press

B)6R
6 GHD HC
C2B

C)30sec ON/90sec OFF
Bike Sprints (3rnds)
Row Sprints (3rnds)
8rnds

Friday June 18th 2021

 50min @ Mod Intensity
3min Ski
40 Walking Lunges (or air squats)
3min Bike
20 Ring Rows
3min Row
1 Rope Climb 
10 Butterfly Sit Ups

Thursday June 17th 2021

 A)8R
2 Hang PWR Cleans/2 Hang Squat Cleans
10 DB Chest Press

B)18min EMOM
6 Burpee Box Jump Overs
T2R
DBL Unders

C)3R
10/SD dumbbell external shoulder rotations

Wednesday June 16th 2021

 A)6 Sets
10/sd BB SL SLDL

B)6 Sets
Cal Ski
Kipping C2B

C)5R
200' Farmer Carry
12 Back Extensions

Friday June 4th 2021

A)18min EMOM (difficulty 1-10?)
12 L Single Arm KB or DB Swing
12 R Single Arm KB or DB Swing
20 Air Squats 

B)18min EMOM 
10 Stability Ball Hamstring Curls 
20 Prone Shoulder Touches
15 Calf Raises

Thursday June 3rd 2021

A)6R
8 BB SLDL
Max Hand Release Push Ups (Bottom)

B)6R
8 DB Bent Over Reverse Fly's
Max Triceps Dips on Chair

C)5R
12 Butterfly Sit Ups
EMOM Burpees