Monday (June 27th) Strength: Back Squat -Heavy Single for the day Then 2x4 Reps @87% of 1RM Compete: 3 Rounds For Time: 100 DUs 100ft HSW 10 Muscle Ups *16:00 Time Cap Train: 3 Rounds For Time: 150 Single Unders 6 Wall Walks 20 Pull-Ups Tuesday (June 28th) Strength: Power Clean 6x2 Reps @80% of 1RM Compete: 2 Rounds For Time: 25/20 Cal Bike 20 TTB 20 Box Jump Overs @24/20" 20 TTB 25/20 Cal Bike Rest 3:00 bt Rounds *22:00 Time Cap Train: 2 Rounds Fro Time: 20/15 Cal Bike 15 TT

Monday (June 20th) Strength: Back Squat 3 x3 Reps @80% of 1RM Then 2x6 Reps @70% of 1RM Compete: 5 Rounds for time: 9 Hang Power Snatches @95/65lbs 10 Burpees over bar 11 Box Jumps Train: 5 Rounds for time: 9 Hang Power Snatch @75/55lbs 10 Burpees over bar 11 Box jumps Tuesday (June 21st) Skill: 4 Rounds For Quality: 50’ Sled drag 20 Sit Ups Compete: 3 Rds For Time: 30 Wall balls 20 Chest to Bar 10 Deadlifts @275/185lbs Train: 3 Rds For Time: 30 Wall balls 20 Chest to Bar 10

Monday (June 13th) Strength: Back Squat 4x4 Reps @75% of 1RM Compete: 10:00 EMOM 3 Power Snatches @65% or 1RM power snatch 5 Lateral burpees over the bar *Same minute **If you fall off pace then complete 10 rounds for time resting 0:20 after each round. Train: 10:00 EMOM 3 Power Snatches @55% of 1RM power snatch 5 Lateral burpees over the bar Tuesday (June 14th) Compete: 6 Sets 5 Muscle Ups 10 Db Snatches @70/50lbs 15 HSPU *New set every 4:00 Train: 6 Sets 8 Pull-ups 10 Db Sn

Monday 060622 16 x :15 rds Set 1: 4 wall balls Set 2: 4 toe to bar Set 3: 5 sumo DL high pulls (75/55) Set 4: 3 burpees Rest 1:00 b/t sets *complete all 16 rds at one Mvt. then rest…then move on to the next Mvt. Tuesday 060722 Compete 4 Rounds For Time: 21/18 Bike Cals 12 Deadlifts (155/105) 30 AbMat Sit-ups 100 Meter Farmers Carry (50's/35's) Train 4 Rounds For Time: 18/15 Bike Cals 12 Deadlifts (115/85) 30 AbMat Sit-ups 100 Meter Farmers Carry (35's/25’s) Wedesday 060822 5