Monday June 13 - Saturday June 18, 2022

Monday June 13

Part A

6 Rounds  
3 Hang Squat clean

Part B

For time   
100 DU's  
60/50 Cal on row
40 DB push press 50/35   
200m Farmer carry      
 
Tuesday June 14

Part A

Front Squat  
4 x 4 @80% Tempo 0,0,x,1      
Be explosive!
Superset with 5 Broad jumps
Rest 2min after each set
   
Part B

3 rounds    
500m row    
12 P Cleans 135/95    
21 T2B

Wednesday June 15

Part A

12min EMOM   
1- Bar attached to rack- 3 Seated banded bMU  
2- 5 Banded hip to bar pulls  
3- 8 Russian push ups

Part B

10min bMU practice

Part C

For time    
300 rep challenge - tabata style   
20sec work: 10sec rest  
Pull ups   
Push ups  
Sit ups
Air squats   
After the round of Air Squats, begin again with the Pull-Ups. Keep a running total of reps and continue working until 300 reps are completed.

Thursday June 16

Part A

E2MOM x 4    
MIN 1 - 8 Push press @ 80% of 1rm strict press immediately into 30sec HS hold  
MIN 2- rest
MIN 3- 8 Ring Rows 

Part B

12min AMRAP  
1 Burpee pull up    
15 WBs 20/14     
2 Burpee pull ups   
15 WBs
3 Burpee pull ups    
15 WBs .....   
Continue accumulating burpee pull ups- hand should be 6" below bar

Friday June 17

Part A

Muscle Snatch 3-3-3    
Tall Snatch 2-2-2    
Hang snatch 1-1-1

Part B

EMOM x 5    
1 OH squat @ 50% 2,10,1,1

Part C

Diane
21-15-9  
Deadlifts 225/155
HSPU
 
Saturday June 18

AMRAP 40min    

Partner WOD- YGIG    
50 Clusters 135/95  
1000m run- together   
100 WBs 20/14  
1000m run - together 
50 BF burpees
1000m run- together