Sunday - 210620

Strength: 5 Sets for load: Snatch Balance + Overhead Squat (1+2) *Rest 1:30 Metcon: AMRAP in 16min of: 9 Deadlifts (#60/40) 7 HSPU 5 Hang Squat Cleans

Saturday - 200620

Strength: Bulgarian Split Squat 10-10-10-10 Metcon: For time: 40 Wallballs (#10/6) 30 V-Ups 20 Power Cleans (#50/35) 10 Bar facing burpees 20 Power Cleans 30 V-Ups 40 Wallballs Endurance: AMRAP in 38min of: 20 Jump Squats 6 Single-arm Devil Press (#22.5/15) 20 Pushups 6 Single-arm Devil

Friday - 190620

Strength: Front Squat 2-2-2-2-2 Metcon: 3 Rounds for time: Run 800m 50 Kettlebell Swings (#24/16) 50 Situps

Thursday - 180620

Strength: 5 Sets: 5 Elevated Ring Rows (weighted if possible) 5/5 Db/Kb Z-Press Metcon: AMRAP in 13min of: 21 Double Unders 15 Hand-Release Pushups 9 Db/Kb Thrusters (#22.5/15, x2)

Wedneaday - 170620

Skill: Pistol Squat Metcon: AMRAP in 15min of: 4-8-12-16... Pistols 3 Clean and Jerks (#80/50) Endurance: 7 Rounds for time: Run 200m w/Plate (#20/15) 20 Plate G2OH 18 Plate Overhead Lunges 16 Plate Situps 14 Burpees over plate

Tuesday - 160620

Strength: Thrusters 3-3-3-2-2-2 Metcon: For time: Run 800m 30 DB Snatch (#22.5/15) 30 Box Jumps 150 Double Unders 30 Front Squats (#60/40) 30 DB S2OH (#22.5/15, x1) Weightlifting: -Snatch press in deep squat 5×5 -Snatch balance (60%-70%) 3×6 -Snatch with pause under

Monday - 150620

Strength/Skill: Split Jerk - 15min to build for a heavy RM2 or practice technique Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts (#100/70) Burpee Box Jumps Endurance: 6 Rounds for time: 15 Wallballs (#10/6) 20 KB SDHP (#16/12) Run 400m 25 Situps 30 Double Unders

Sunday - 140620

Strength: Back Squat 5-5-5-3-3 Metcon: 2 Rounds for time: Run 400m 50 Pushups 30 Hang Power Cleans (#43/30)

Saturday - 130620

Skill: Strict/Kipping HSPU Metcon: For reps, on a running clock for 16min: 18 HSPU 3 Squat Cleans (#80/50) 16 HSPU 6 Squat Clean (#70/45) 14 HSPU 9 Squat Cleans (#60/40) 12 HSPU AMRAP Squat Cleans for the remaining of the 16min (#60/40) Endurance: For time:

Friday - 120620

Strength: 15min build to a heavy load for this complex: Deadlift + Power Clean + Front Squat + Thruster (3+2+1+1) Metcon: AMRAP in 20min of: 20 Unbroken Wallballs (#10/6) 20 Box Jumps 20 Abmat Situps 20 Burpees

Thursday - 110620

Strength: 6 Sets for load: Power Snatch + Overhead Squat (1+2) Metcon: 3 Rounds for time: Run 400m 30 V-ups 12 Snatches (#43/30)

Wednesday - 100620

Strength: Romanian Deadlift 6-6-6-6 20 Hollow Rocks after each set Metcon: For time: 10 Push Press (#60/40) 50 Air-Squats 10 Push Press 38 Kettlebell Swings (#24/16) 10 Push Press 26 Burpees 10 Push Press 14 Front Squats (#60/40) 10 Push Press Endurance: 2 Rounds for time: 45

Tuesday - 090620

Strength: 3 Sets: 5 Strict Toes-to-bar 10 Kipping Toes-to-bar Max Unbroken Ring dips *Rest 2min Metcon: AMRAP in 15min of: 2-4-6-8... DB Step-ups (#22.5/15, x1) DB Snatch 20-40-60-80... Double Unders Weightlifting: -Hang snatch high pull + power snatch (60%-70%) 3+1 / 8 -Snatch pull (90%-100%) 3×8

Monday - 080620

Strength: 5 Sets: Clean Pull + Hang Squat Clean (2+1) Metcon: 4 Rounds for max reps: 3min AMRAP: 21 Russian Kettlebell Swings (#32/24) 17 Pushups AMRAP Hang Squat Cleans on remaining time (#80/55) *Rest 2min between AMRAPS Endurance: For time: Run 800m 40 Thrusters (#20/15) 40 SDHP

Sunday - 070620

Strength: Push-Jerk 5-5-5 *pause for 5sec at the catch of the last rep of every set Metcon: For time: 400m Farmer Carry (#24/16, x2) Then 10 Sets: 4 HSPU 7 Goblet Squats 10 Situps Then 400m Farmer Carry

Saturday - 060620

Strength: Build up to 80% of RM1 Squat Clean then do 5 Sets: Max Strict Pullups 1 Squat Clean (increase load betwen sets) Metcon: AMRAP in 12min of the ladder: 3-6-9-12... Overhead Squats (#43/30) Burpees over the bar Endurance: For time: 1600m Run 100 Sumo-Deadlift High Pull (#20/15)