062518-062918

Monday 062518

Strength

Build to A Heavy Thruster

Conditioning

For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees 9 Thrusters (135/95)

Tuesday 062618

50-40-30-20-10

AbMat Sit Ups

:20 L Sit Between Each Set

AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (50/35)

Wednesday 062718

Conditioning

AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row

Rest 5 Minutes

AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/80) Calorie Row

Thursday 062818

Strength Build to A Heavy 3

Sumo Dead Lift

MetCon

On the 4:00 x 4 Rounds: 100′ Walking Lunge 15 Deadlifts (185/135)

15/10 Cal Row OR 10 shuttle runs if weather permits outside

Friday 062918

2 Rounds

10 MU Progression

10 Hips to Rings

Conditioning

4 Rounds For Time: 400 Meter Run 4 Ring Muscle-ups 40 Double Unders