Split Squats x 8/sd
Supine Jack Knives x 12
B)1-10
Pull Ups
Burpees
Friday June 27th 2014
A)8 Sets
Clean/Pwr Jerk x 3
C)15min AMRAP
Man Makers x 5 40/25
Box Jumps x 10 36/28 
Clean/Pwr Jerk x 3
C)15min AMRAP
Man Makers x 5 40/25
Box Jumps x 10 36/28
Thursday June 26th 2014
A) 6 sets:
BB push press X 8
BB bent over rows X 8
B) 5 rounds for time:
10 burpees
15 TRX rows
20 heel touch pike sit ups
C) CORE! 3 sets
15 X leg drops
15 X prone knee drops
BB push press X 8
BB bent over rows X 8
B) 5 rounds for time:
10 burpees
15 TRX rows
20 heel touch pike sit ups
C) CORE! 3 sets
15 X leg drops
15 X prone knee drops
Wednesday June 25th 2014
A)Work up to your 4rm
BB Back Squats
B)For Time
10 T2B
50 Air squats
10 T2B
50 J.Lunges
10 T2B
50 KBS (24/20kg)
10 T2B
50 Air squats
10 T2B
50 J.Lunges
10 T2B
50 KBS (24/20kg)
10 T2B
Tuesday June 24th 2014
A)9 Sets
Pull Ups x Max Reps
DB Chest Press x 7 (build up to the heaviest weight you can do)
B)5/200m Run Sprints 
Pull Ups x Max Reps
DB Chest Press x 7 (build up to the heaviest weight you can do)
B)5/200m Run Sprints
Monday June 23rd 2014
A)Find a 5RM
BB DL
B)10Min AMRAP
KBOne Arm Swings x 10/sd (24/16)
DBL Unders x 20
Wall Balls x 30 (20/14) 
BB DL
B)10Min AMRAP
KBOne Arm Swings x 10/sd (24/16)
DBL Unders x 20
Wall Balls x 30 (20/14)
Thursday June 19th 2014
A)7 Sets
BB Step Back Lunges x 6/sd
B)BB Push Jerk x 4
C)50 Burpees For Time: 
BB Step Back Lunges x 6/sd
B)BB Push Jerk x 4
C)50 Burpees For Time:
Wednesday 18th 2014
A)6 Sets
DB Chest Press x 6
DB Bent Over Rows x 6
B)For Reps
5 min Run For Distance
4 min max WBS (20/14)
3 min max box jumps (24/20)
2 min max KBS (24/16)
1 min max T2B
You will get 1 minute rest and transition time between exercises
DB Chest Press x 6
DB Bent Over Rows x 6
B)For Reps
5 min Run For Distance
4 min max WBS (20/14)
3 min max box jumps (24/20)
2 min max KBS (24/16)
1 min max T2B
You will get 1 minute rest and transition time between exercises
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