Monday, 7/1

A.
Skill Work: Weighted Pull-ups

B.
AMRAP 16
15 Pull-ups
30 KB Swings (53/35)
15 Burpees
300m Row

Masters
A.
Same

B.
AMRAP 16
15 Pull-ups
30 KB Swings (35/26)
15 Burpees
300m Row

Friday, 6/28

A.
1 RM Clean and Jerk

B.
FOR TIME: (22min Cap)
500m Row

80 Double Unders
80 wallballs
80 Double Unders
60 deadlifts (95/65)
80 double Unders
40 toes to bar
80 Double Unders
20 OHS (95/65)
80 Double Unders
10 Muscle Ups

500m Row

Masters
A.
Same

B.
FOR TIME:
250m Row

100 Single Unders
80 wallballs
100 Single Unders
60 deadlifts (65/45)
100 Single Unders
40 knees to elbow
100 Single Unders
20 OHS (65/45)
100 Single Unders
10 Chest to Bar

250m Row

Thursday, 6/27

Warm up:
3 rounds of:
2 wall walks to 0:10 wall facing handstand hold
40 second overhead KB static hold
30 second hollow body hold

A. 3 sets of max strict HSPU, rest as needed

B.
3 min AMRAP
12 alternating pistols
12 strict HSPU
REST 3 mins

3 min AMRAP
12 alternating pistols
12 kipping HSPU
REST 3 mins

3 min AMRAP
12 alternating pistols
12 push ups

”Masters
A.
Same, with 5 inch elevation

B.
3 min AMRAP
12 alternating pistols
12 strict HSPU with 5” deficit
REST 3 mins

3 min AMRAP
12 alternating pistols
12 kipping HSPU
REST 3 mins

3 min AMRAP
12 alternating pistols
12 push ups

Wednesday, 6/26

A.
1 RM Snatch

B.
3 ROUNDS FOR TIME: (14min Cap)
400m Run
12 KBS (70/44)
9 Burpee Box Jump Overs
6 Squat Cleans (185/135)

Masters
A.
Same

B.
3 ROUNDS FOR TIME: (14min Cap)
400m Run
12 KBS (53/35)
9 Burpee Box Jump Overs
6 Squat Cleans (115/85)