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

Friday May 31st 2019

A)E2M/8R
3 BB DL

B)E1:15/6R
6 Prone Inc DB Rows
Alt With
Ring Dips

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

Thursday May 30th 2019

A)E1:30/8R
1 Push Press
1 Push Jerk
1 Split Jerk

B)12min EMOM
5 PWR Cleans 75%
Alt With
Paralette Push Ups

C)2mi Jog at med intensity

Wednesday May 29th 2019

A)E1:30/10R
2 Snatch (from floor)

B)12min EMOM
Bar MU
Alt With
Deficit HSPU

C)C)E5M/3R
500m Row Sprint