Monday 6/10

A.

  1. Backsquat: Build up to a heavy 3 rep in 12 mins
  2. Backsquat: 4×3 @ 85% of part 1 (rest 90 seconds between sets)

B.
FOR TIME
12-9-6
Barbell Thruster (135/95)
3-2-1
legless rope climbs

Masters
A.
Same

B.
FOR TIME
12-9-6
Barbell Thruster (95/65)
3-2-1
Rope climbs/Rope Lay downs

Friday 6/7

A.
4 Sets
Hang Power Snatch 4 reps (increase weight from last week)

  • Rest 90 seconds

B.
4 sets:

  1. Turkish Get Ups 6 reps per arm
  • Rest 60 seconds
  1. Plated Gun Rack Carry 20m with weight plates
  • Rest 60 seconds

C.
Rogue Invitational “The Mule” lite:
21-15-9
Deadlift (225/155)
Burpee Pull Up
Time Cap: 12 mins

Masters
A.
Same

B.
Same

C.
Rogue Invitational ‘The Mule” extra lite:
21-15-9
Deadlift (155/115)
Burpee + Ring Row
Time Cap: 12 mins

Thursday 6/6

A.
3 rounds:
60 second hollow hold
60 second arch hold
60 second test

B1. 5 mins to accumulate as much time as possible balancing off wall
B2. 5 mins balance practice on parallettes (use spotter or set up near wall)

C. For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Overhead Squats (135/95 lb)
DB Handstand Push-Ups

Masters
A.Same
B. Same

C. For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Overhead Squats (95/65 lb)
DB Handstand box push-ups

Wednesday 6/5

A.
5 Sets
Squat clean 5 reps/ all as singles (with weight done previous week)

B.
Push Jerk
6×3

  • Rest 90 seconds between sets

C.
For Time:
18 min Max Distance Run

Masters
A.
Same

B.
Same

C.
Same